Programming w/c 16 Jan 2017

15 Jan

CrossFit (Level 2)

Monday
We start with your heavy day and Bulgarian split squats, getting you to hit some single leg strength with a tough movement. Make sure to stretch after this one (strength focus).

Tuesday
Squat, jump and press – a simple triplet across 6 rounds. Today’s Bulletproof Shoulders work will hit some suitcase carries (conditioning focus).

Wednesday
A couplet today of inverted ring row and lunges within a 10 minute AMRAP. Once done, you then have a static hold finisher/challenge. Today’s Bulletproof Shoulders will involve some wall facing handstand holds (conditioning focus).

Thursday
We go between two movements again today: bench press and good mornings. Bulletproof Shoulders has some dislocations, holds, carries and a push up variation (strength endurance focus).

Friday
Tabata intervals on two barbell movements and double-unders, should be a spicy workout. As always those 10 seconds of rest during Tabata will feel unusually short. The Bulletproof Shoulders conditioning is an overhead carry (conditioning focus).

Saturday
A 21-15-9 with burpees, dumbbell step ups and farmer’s carry. You’ll also get a second WOD with a partner to finish off. So expect lots of work and a great challenge to kick off your weekend (conditioning focus).

Sunday
Three parts, all with rowing and then an upper body pulls of decreasing difficulty (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Toes-to-bar (strict and kipping)
Rope pull ups and holds
Muscle up transition work

Wednesday (strength)
Ring dip strength
Toes-to-bar into L-hang conditioning
Strict pull ups

Saturday (skills)
Kipping mechanics
Freestanding handstands
Double-unders

Powerlifting Club

Tuesday
Deadlift deload
Accessory
SWOD

Thursday
Bench Press deload
Accessory
Circuit

Saturday
Squat deload
Accessory
Rep max test

Olympic Weightlifting Club

Monday
Snatch

Wednesday
Snatch and clean & jerk

Saturday
Clean & jerk

 

Pin It on Pinterest