Programming w/c 8 May 2017

07 May

CrossFit (Level 2)

Monday
Longer conditioning with two couplets: overhead squats and push ups, power snatches and toes-to-bar (conditioning focus).

Tuesday
Partner WOD with burpees and hang power cleans (partner/conditioning focus).

Wednesday
Hip thrust strength and conditioning of running and lunges (strength/conditioning focus).

Thursday
Front squat followed by a double benchmark. Sit ups, double-unders and wall balls (strength/conditioning focus).

Friday
Strict conditioning workout with chest-to-bar pull ups, handstand push-ups and dumbbell rows (strength/gymnastics strength focus).

Saturday
Today sees rowing, kettlebell swings and muscle ups within a 21 minute workout (conditioning focus).

Sunday
Push press and push jerk followed by a pistol and dips ladder (weightlifting/conditioning focus).

CrossFit Gymnastics

Monday (strength)
Lever conditioning (ice cream makers)
Handstand/pike push ups
Abs

Wednesday (strength)
Strict muscle up + kipping muscle up
Planche push ups
Abs

Saturday (skills)
Kipping mechanics
Kipping muscle ups
Pistols

Powerlifting Club

Tuesday
Deadlift
Pendlay row
SWOD

Thursday
Bench press
Ring rows
Heavy complex

Saturday
Back squat
Dumbbell split squat
Conditioning

Olympic Weightlifting Club

Monday
Clean
Snatch grip push press
Mobility

Wednesday
Jerk from rack
Clean deadlift
Midline

Sleven Strongman

Monday
Prowler push

Wednesday
Longer strongman conditioning

Saturday
Farmer’s carry

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