Programming w/c 7 November 2016

06 Nov

Level 2: CrossFit

Monday
Some misery for today in the form of kettlebell squats, push press and holds, we’ll need to give you a good 20 minutes to get all the work done (conditioning focus).

Tuesday
It’s time for the third fitness test today. Simply burpees, runs and pull ups across three rounds. It’s a sprint and a tough little engine workout (benchmark/conditioning).

Wednesday
Strength day as a change of pace and movement with split squats (strength focus).

Thursday
Some dumbbell deadlifts and cleans thrown in the mix with muscle ups (conditioning focus).

Friday
Some single leg work for today. Weighted carries with pistols, then weighted carries and lateral step ups (conditioning focus).

Saturday
Just 8 minutes for today’s AMRAP with box jumps and thrusters, low reps building as you go along (conditioning focus).

Sunday
A doubled-up row MetCon both on the rower and on the rings. Five rounds (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Hanging complex
L-sit strength
Tabata medley

Friday
Bar muscle up strength
Handstand push ups
Ab complex

Powerlifting Club

Tuesday
Back squat (interim retest)
Accessory
Quality WOD

Thursday
Deadlift
Accessory
1RM/complex workout

Saturday
Bench press (interim retest)
Accessory
Strength WOD

Olympic Weightlifting Club

Monday
Clean & jerk

Wednesday
Snatch + clean & jerk

Saturday
Jerk

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