Email: holisticfoundations@hotmail.com
Give us a call: 04054 77843
W.O.D

MONDAY PUSH / PULL “Talisman” For Time: 50 Strict Handstand Push-ups *Every break: 5 Strict Pull-ups THEN - 3 Rounds: (Not for time) 10 x DB Bench Press 10 x BB Bent Over Rows Rest 1:00 between rounds —————————- TUESDAY Bench Mark A spin on 'The Three Wise Men' AMRAP in 3 mins (@40/30) 3 x Power Cleans 3 x Front Squats 3 x Power Snatch REST 3 min AMRAP in 3 mins (@50/40) 3 x Power Cleans 3 x Front Squats 3 x Power Snatch REST 3 mins AMRAP in 3 mins (@60/50) 3 x Power Cleans 3 x Front Squats 3 x Power Snatch THEN REST 5 MINS OR MORE - EMOM 10 1 x Cluster THEN - 2 mins each side ITB ROLL TENNIS BALL- Shoulder —————————- WEDNESDAY ENDURANCE Every 3:00 mins for 7 rounds 400m Run 12 Toes To Bar (if you cant run the distance in time, shorten the run to 300 or 200m) Last Person Standing - 10m intervals + 1 round EMOM. —————————- THURSDAY S & C 5 rounds 1:00 x Row For Cals 1:00 x Power Cleans (60/40kg) 1:00 x Burpees 1:00 x Rest -THEN - 5 Rounds (Not for time) 20 seconds MAX cals on AB (keep log) 20m Sled Push AHAP. —————————- FRIDAY OLY LIFTING Over Head Squat - 5 sets of 5 Take a 90 second break AT LEAST between sets Warm up with 3 sets before starting your 5 x 5. Then - Dead Lift - 5 x 5 Take a 90 second break AT LEAST between sets Warm up with 3 sets before starting your 5 x 5. —————————- SATURDAY PARTNER Team 10km Row Swapping every 250m Every 7:00 mins - 400m run as a team —————————- SUNDAY HERO WOD -------- GLEN 30 x Clean and Jerk @ 60/40kg 1.6km Run 10 x 15 foot Rope Climb 1.6km Run 100 x Burpees. -------- Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. First posted October 12, 2012



MONDAY 

PUSH / PULL 


“Talisman”

For Time:

50 Strict Handstand Push-ups

*Every break: 5 Strict Pull-ups


THEN -


3 Rounds: (Not for time) 

10 x DB Bench Press

10 x BB Bent Over Rows

Rest 1:00 between rounds 


—————————-

TUESDAY

Bench Mark 

A spin on 'The Three Wise Men'


AMRAP in 3 mins (@40/30) 


3 x Power Cleans 

3 x Front Squats 

3 x Power Snatch 


REST 3 min



AMRAP in 3 mins (@50/40) 


3 x Power Cleans 

3 x Front Squats 

3 x Power Snatch


REST 3 mins 


AMRAP in 3 mins (@60/50) 


3 x Power Cleans 

3 x Front Squats 

3 x Power Snatch


THEN REST 5 MINS OR MORE - 


EMOM 10 

1 x Cluster 


THEN - 


2 mins each side

ITB ROLL 

TENNIS BALL- Shoulder


—————————-

WEDNESDAY 

ENDURANCE


Every 3:00 mins for 7 rounds 

400m Run 

12 Toes To Bar 

(if you cant run the distance in time, shorten the run to 300 or 200m)


Last Person Standing - 

10m intervals + 1 round EMOM. 


—————————-

THURSDAY 

S & C 


5 rounds 

1:00 x Row For Cals

1:00 x Power Cleans (60/40kg) 

1:00 x Burpees 

1:00 x Rest 


-THEN - 



5 Rounds (Not for time) 

20 seconds MAX cals on AB (keep log) 

20m Sled Push AHAP. 


—————————-

FRIDAY 

OLY LIFTING 


Over Head Squat  - 5 sets of 5 

Take a 90 second break AT LEAST between sets 

Warm up with 3 sets before starting your 5 x 5. 


Then - 


Dead Lift - 5 x 5  

Take a 90 second break AT LEAST between sets 

Warm up with 3 sets before starting your 5 x 5. 


—————————-

SATURDAY 

PARTNER 


Team 10km Row
Swapping every 250m
Every 7:00 mins - 400m run as a team


—————————-

SUNDAY 

HERO

TBA



————————————————-

PROGRAMMING  - 6.3.17

————————————————-


MONDAY

BENCH MARK


“KELLY”  - RE-TEST - 

5 rounds

400m Run

30 x Box Jumps 

30 x Wall Ball (10/6kg) 


—- 

GYMNASTIC CONDITIONING

—- 


HS HOLDS :45/:15

L-Sit Hold :45/:15

Chest To Ring or Chin Over Bar Hold :45/:15


3 Rounds (9 mins) 


———————

TUESDAY

ENDURANCE


700m ROW - BUY IN 

60 x Pull-Ups 

500m x Run

40 x Ring Dips 

30 x Strict HSPU (Use DB’s or BB strict press if needed)

—-

Rest 5 mins 

—- 


7 mins of burpees to a plate. 


———————

WEDNESDAY

S & C 


EMOM Strict Press x 3 reps 

10 mins 


——

then 

—— 


12 x KB Swings 24/16

12 X push-ups 

7 min AMRAP


——

then 

——


Intervals 


teams of 3 or 4 on AB 

Each person does 10 cals as HARD / FAST as possible. 

REST while the other people in your team do their 10 cals as fast as possible 


10 min CAP 



———————

THURSDAY

OLY LIFT


OLY LIFTING 

40:20 X 8 rounds 

2 x Power Cleans (start at 70% of your 1rm and go up from here each round.) 

MAX LUNGES  


——

The focus here hit your heaviest clean over 8 rounds

your score is your MAX clean plus your lunges

For example i do 100kg clean for 2 plus 100 lunges my score is 200. 

—— 


3-3-3-2-2

Split Jerk


60 seconds rest after each set

in your rest hold a weight plate over head for 45 seconds. 


———————

FRIDAY

PUSH / PULL 


Deadlift

3-3-3-3-3

rest as needed between rounds. 


In your rest. Hold a Wall Squat for at least 45 seconds

10 min CAP (after warm up) 

—-

then

—- 


Rope Climb (legless or with feet) 

Before this workout we will spend 6 mins going over rope climb Technique

5 x RC 

60 x DU’s 

4 x RC 

30 x DU’s 

3 x RC

30 x DU’s 

2 x RC

60x DU

1 x RC


———————

SATURDAY

PARTNER


IN TEAMS OF 2: 

6 MIN CYCLES

(Share reps as needed) 

6-9-12-15 (up by threes) 

Thrusters 

T2B 

3 min rest 

x 3 rounds 

20 mins 

Build to a heavy 2 rep Front Squat



———————

SUNDAY

HERO 

TBA







MONDAY 

ENDURANCE

‘Bergeron Beep Test’
EMOM (Until you miss the minute)


7 x Thrusters @35kg/25kgs

7 x Pull-Ups 

7 x Burpees


Minimum amount of rounds is 10 - Drop reps if you’re not making the minute with enough rest. 

—— 

Scaling: Either drop the reps or weight:

Example: 

L3-7 Reps

L2-5 Reps

L1-3 Reps

—— 

10 min Odds / Evens 


O: Handstand Walks / Holds on Wall / Plates Above Head

E: 5 - 10 x Sotts Press

————————-


TUESDAY

S & C 

1:1 Work rest Ratio

400m Row 

12 x Hang Power Cleans 

7 rounds 

— 

Note: The focus here is to get your rounds down as fast as possible and rest AT LEAST as long as it took to get the round done. You may rest a little linger if it means that you will get the next round done as faster or faster. 


— 

50m x Alternating - Over Head / Farmers Carry - NON STOP

5 rounds 

At the end of each round take a 1 min break but in the break, hold a SQUAT with ROTATION hold for 30 seconds in each direction. 

—- 

ITB Foam Rolling

2 mins each side x 3 rounds (if enough time, but lat east one good round) 


————————-


WEDNESDAY

OLY LIFTING 


Work up to a heavy :

EMOM attempt a rep - Or come up with your own time frame that works for you. 

Start with a light BB and go from there for 20 rounds. 


Single Power Snatch - 20 mins


Extras: 

3 sets of 7 

Light Front Squats with a 10 second pause at the bottom on each rep. 

HIGH ELBOWS, KNEES OUT, FEET FLAT, TORSO STRAIGHT AND UP. 



————————-


THURSDAY

PUSH / PULL 

30 - 20 - 10 

Ring Dips 

Deadlifts @70/50


Then 


EMOM  (10) 

1 - 10 x T2B 

You pick the rep range and try to hold it for all 10 rounds. 

This is designed to give you practice for 10 mins on the ONE skill. 

————————-


FRIDAY

BENCH MARK

Complete as many reps as Possible in 5 mins of 

Clean and Jerk 75/50kg


Complete as many reps as Possible in 4 mins of 

Clean and Jerk 75/50kg


Complete as many reps as Possible in 3 mins of 

Clean and Jerk 75/50kg


Complete as many reps as Possible in 2 mins of 

Clean and Jerk 75/50kg


Complete as many reps as Possible in 1 mins of 

Clean and Jerk 75/50kg



————————-


SATURDAY

PARTNER 

In teams of 2 

Complete as many rounds and reps in 20 mins of 

60 x Bar Facing Burpees 

30 x Box Jumps 

15 x Shoulder to OH (60/40kg)  

————————-


SUNDAY

HERO 

“WHITE”


5 Rounds 

3 x Rope Climbs 

10 x T2B 

21 x Walking Lunges (@15 to 22.5kg) 

400m Run 

For Time

—————

Ashley White  |  Age 24  |  Alliance, Ohio

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


———————
Programming - 13.2.17
———————

MONDAY 
OLY LIFT 

Clean and Jerk 
2 - 2 - 2 - 2 - 2 - 2 - 2 
18 min cap 

Back Squat 
20 - 15 - 10 - 8 - 6 - 4 - 2
18 min cap
Add a 2 second pause at the top and bottom of each rep. 
Slow, controlled reps. 

———————

TUESDAY
PUSH / PULL 

100 x Burpee Pull-Ups 
For time. 
SCALE TO 75 OR 50 depending on your ability. 
(if you haven't done this before start at 50 then the next time 75 and so on.)

15 min AMRAP
15 x Push Ups 
5 x Shoulder to OH (60/40) 

———————

WEDNESDAY 
BENCH MARK 

Diane 
21 - 15 - 9 
Deadlifts (100/70) 
HSPU 
—— 

The trainer will coach you through: 
Single Leg Box Spot 
Banded Pistols 
Free stranded (DB COUNTER WEIGHT) 
Free standing

(When you have these or know the level you want perform - 10 each leg for 3 back to back sets.) 
———————

THURSDAY 
ENDURANCE

50-40-30-20-10
Box Jumps
T2B 
WPG2OH (25/20/15) 
—- 
3 x 400m Run or Row 
1:1 WORK:REST ratio. 
Fastest and slowest time is your score. 
———————

FRIDAY
S AND C 

10 rounds
Go as heavy as you can for 10 metres on the sled.

THEN - Straight away after the sled.

Lunges - 10 each leg 
Use weights if you want but remember it’s 100 lunges each leg. 

REST 60 seconds between rounds. 

———————

SATURDAY 

5km Run. 
After every 400m lap
Alternate one of the following
45 second Wall Sit 
45 second Hand stand hold or a 10m handstand walk
45 second Chin above bar hold

(its been a while since we did this)
———————

SUNDAY 
HERO

“Johnson”

Complete as many rounds in 20 minutes as you can of:
9 x Deadlifts (110/ 70) 
8 x Muscle-ups
9 x Squat Clean (70/50)

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

------------------------------
PROGRAMMING - 6.2.17
------------------------------
MONDAY
PUSH / PULL

-------
NOT FOR TIME - SLOW - FOCUSED - QUALITY REPS
-------
27 - 24 - 21 - Walking Lunges - Each Leg (@22.5/15kg)
21 - 18 - 15 - Bench Press (70/50kg)
8 - 6 - 4 - Rope Climbs
(for a challenge the RC, try half of the reps legless)
———
The way this works is:
27 x walking lunges each leg (54 steps)
21 x Bench Press
9 x Rope Climbs
then 24/18/6 and 21/15/3

———————————-

TUESDAY
BENCH MARK

Strict Jackie
1000m Row
50 x Strict Press (20kgs)
30 x Strict Pull-Ups

—-

Tabata: 8 x 20:10 (12 mins)
Sit-Ups
Touch Jumps
DB / MB Slams

———————————-

WEDNESDAY
ENDURANCE
25 min AMRAP

8 x Box Jumps (high for you)
7 x KB Swings (heavy for you)
6 x SA - DB Snatch (heavy for you -3 each arm)
5 x Deadlift (heavy for you)

Do your best to individualise this workout. Work towards your numbers and hit a heavy rep or a high box jump for each movement. Slow, steady and heavy.
—-

SB Hip Extension / Knee Flexion
TVA Heel Taps
60/60 x 3 (6 mins)

———————————-

THURSDAY
S AND C
In teams of 4: MAX cals as a team in 12 mins.
10 cals ON then Swap with partner
——

Max Push-ups
** 400m Run when you rest from the pushup.
12 min Cap

———————————-

FRIDAY
OLY LIFTING

10 sets of 5 ?Clusters
1 min rest after each attempt.
Work up in weight over 10 rounds.

—-

8 sets of 5
Hang Power Snatch
1 min rest after each attempt.
Work up in weight over 8 rounds.

—-
6 sets of 5
Hang Power Clean
1 min rest after each attempt.
Work up in weight over 6 rounds.

———————————-

SATURDAY
PARTNER

100 x T2B (Shared)
200 x Partner Wall Balls (No Wall - Shared)
300 x Double Unders
400m Run Together (together)
500m Row (one after the other)
600m Air Bike (one after the other)

———————————-

SUNDAY
HERO
Collin

Six rounds for time of:
Carry 25/20kg  Plate 400 meters
50 kg x Push press, 12 reps
12 x Box jumps, 24 inch box
40kg x deadlift high-pull, 12 rep

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.


———————————-



Programming 30.1.17 ---------------- MONDAY BENCH MARK Turkish get ups. 5 reps each side 3 sets --- Swinging Annie For Time 50-40-30-20-10 - Sit ups 25-20-15-10-5 - KB Swings @24/16kg --- 60/60 X 3 SB Bridge TVA ———————————- TUESDAY ENDURANCE OPENS WORKOUT 16.1 AMRAP 20 mins 8 x OH. Static Lunges (8m) @40/30kg 8 x Burpees over he bar 8 x Chest To Bar Pull-ups ———————————- WEDNESDAY S AND C 1 round of: 800m Run 80 x Double Unders 21 x H.P.C @60kgs/40 ————— Rest 2 mins ————— 2 rounds of: 400m Run 40 x Double Unders 15 x H.P.C @60/40kg ————— Rest 2 min ————— 3 rounds of: 200m Run 20 x Double Unders 9 x H.P.C @60/40kg ————— Rest 2 mins ————— 4 rounds 10 x Squat Jumps 10 x Double Unders 4 x Full Cleans @60/40kgs For time ———————————- THURSDAY OLY LIFT Side plank rotations - Shoulder extensions- - Scap push-ups - T's - W's - Rotator cuff external rotations 60 Seconds of each - on each side where possible. — 10 rounds 1 x High Hang Snatch 1 x Snatch from Knee 1 x OHS Every 90 seconds —- 5 sets of 5 OHS **Take a 90 second break between attempts after your warm up rounds. ———————————- FRIDAY PUSH / PULL 5 sets of 7 x Weighted Pushups or if these are too hard try the rings, bands, knees etc etc. Rest as long as needed between rounds (around 90 seconds rest is good) alternate this with -- 5 sets of renegade rows. —— 4 rounds 10 x Ring Dips 15 x T2B 20 x Box Jumps ———————————- SATURDAY PARTNER - IN TEAMS OF 2. 20 x C and J @6040 10 x Snatch @60/4 10 x C and J 20 x Snatch Then STRAIGHT INTO 21 - 15 - 9 - 9 - 15 - 21 Front Squat @40/30kg (light / fast) Burpees (split reps as needed FOR THE WHOLE WOD. ) FOR TIME ———————————- SUNDAY HERO - ' Nick’ 10 X DB Hang Squat Cleans @20kg/15kgs 6 x Handstand Push-Ups 12 rounds for time —— FREE TIME - Speak to the coach about what you can do to get better at any movement you need more work on. —— Nick Steinbacher | Age 22 | La Crescenta, California U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk ———————————-




MONDAY 

Endurance


400m run 

50 x Air Squats (scale to 40/30 or 20 Air Squats) 

4 rounds 


SCALE: 

scale to 40/30 or 20 Air Squats

or 

50,40,30,20


—- 

Super Set (muscular endurance) 

3 x 15 - 20 

Bicep Curl 

Tricep Extension 

- no rest between movements of sets


————————————-

TUESDAY

S and C 


5m  x Shuttle Sprints 

10 x T2B 

15 x Hang Cleans @40/30kg


7 rounds (21 mins) 

——- 


40: 20 (W:R)

Plank Left side 

Plank Right side 

Plank 


3 rounds (9 mins) 

—— 


AB-ZILLA 

(the ab workout to end all ab workouts) 

————————————-

WEDNESDAY 

Oly Lift


  1. Clean and Jerk 

3 position Clean (HIGH/KNEE/FLOOR) + 2 Jerks

60% 

65%

70%

75%

80%

Every 90 seconds

(if you’re not going by percentages, go by feel) 


B) Pick, BACK SQUAT or FRONT SQUAT

EMOM - 6 mins 

6 sets of 6 reps 


EMOM - 4 mins 

4 sets of 4 reps 


EMOM - 2 mins

2 sets of 2 reps 

———————————————-

Add 5/10 or 20kgs to each EMOM. 

For example. Start at 70kg for the 6 min EMOM 

then 80kgs for the 4 min EMOM 

then 100kg for the 2 min EMOM. 


————————————-

THURSDAY

Push / Pull 

10 - 1 C2B Pull Ups 

In between rounds hold a 60 second handstand hold or a WPOH hold. 

(if you can HSW, go for it 5 - 10m) 


10 - 1 DB Chest Press 

In between rounds 

150 - 200m Rowing Sprint. 



————————————-

FRIDAY

Bench Mark


Swinging Mary. 

20 min AMRAP 

5 x HSPU 

10 x Pistols 

15 x KB Swings 16/24kg


Start with this before the bench mark. 

Box SL Squats / Banded SL  (Tutorial  and technique)

Strict Press with DB


————————————-

SATURDAY

Partner 

In teams of 3. 

250m Sled Push 

200 Cals on Air Bike (Swapping every 10 cals) 

150 Cals on Rower (swapping every 15 cals) 

100 x Wall Balls 

50 x Synchronised Burpees


B) 

Work on a weakness. 

Talk to the trainer about your goals. 

Set a plan. 

Revise your plan. 

Get accountable. 


————————————-

SUNDAY

Hero 


“holbrook’

Ten rounds 

Thrusters @50/35kg

10 x Pull-ups 

100m Sprint 

1 min REST 

Score is FASTEST and SLOWEST round. 


—— 

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.



----------------------
16.1.17 - Programming
----------------------
MONDAY
STRENGTH AND CONDITIONING 

Strength 
EMOM Strict Press x 3 reps 
10 mins 

then 

Conditioning
12 x KB Swings 24/16
12 X push-ups 
7 min AMRAP

then 

Intervals 
teams of 3 or 4 on AB 
Each person does 10 cals as HARD / FAST as possible. 
rest while the other people in your team do their 10 cals as fast as possible 
10 min CAP 

————————————-
TUESDAY
OLY LIFTING 

40:20 X 8 rounds 
2 x Power Cleans (start at 70% of your 1rm and go up from here each round.) 
MAX LUNGES  
——
The focus here hit your heaviest clean over 8 rounds
your score is your MAX clean plus your lunges
For example i do 100kg clean for 2 plus 100 lunges my score is 200. 
—— 

3-3-3-2-2
Split Jerk
60 seconds rest after each set
in your rest hold a weight plate over head for 45 seconds. 

————————————-
WEDNESDAY
PUSH / PULL 

Deadlift
3-3-3-3-3
rest as needed between rounds. 
In your rest. Hold a Wall Squat for at least 45 seconds
10 min CAP (after warm up) 

then

Rope Climb (legless or with feet) 
Before this workout we will spend 6 mins going over rope climb Technique

5 x RC 
60 x DU’s 
4 x RC 
30 x DU’s 
3 x RC
30 x DU’s 
2 x RC
60x DU
1 x RC

————————————-
THURSDAY 
BENCH MARK 

“KELLY” 
5 rounds
400m Run
30 x Box Jumps 
30 x Wall Ball (10/6kg) 

Then 

HS HOLDS :45/:15
L-Sit Hold :45/:15
Chest To Ring or Chin Over Bar Hold :45/:15
3 Rounds (9 mins) 

————————————-
FRIDAY 
ENDURANCE

700m ROW - BUY IN 
60 x Pull-Ups 
500m x Run
40 x Ring Dips 
30 x Strict HSPU (Use DB’s or BB strict press if needed)

Rest 5 mins 

7 mins of burpees to a plate. 

————————————-
SATURDAY
PARTNER

IN TEAMS OF 2: 
6 MIN CYCLES
(Share reps as needed) 

6-9-12-15 (up by threes) 
Thrusters 
T2B 

3 min rest 
x 3 rounds 

20 mins 
Build to a heavy 2 rep Front Squat
Use this 20 min time slot to warm up. 
Hit some HEAVY sets then, when and if you’re feeling solid, go up until you hit a good 2rep max. 

————————————-
SUNDAY
HERO
“DT”
5 rounds 
12 x Deadlifts 
9 x Hang Power Cleans 
6 x Push Jerks 
@70/50kg
—- 
Timothy Davis | Age 28
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.





————————————
Programming - 9.1.16
————————————

Monday
Oly Lifting
?1. Front Squat: 3 - 2 - 1 - 1 - 1 - 1 - 1
2. Heaviest Lift for the day - Snatch (work on a heavy rep for you, with good form. 15 mins)
3. Heaviest Lift for the day - C and J (work on a heavy rep for you, with good form. 15 mins)

Extras:
3 sets of 15 - 20 Hip Extension Knee Flexion. ?These extras are to help you activate Glutes and Hamstrings more.
You should feel a burn in the belly of the muscle.
————————————
Tuesday
Push / Pull

Triples -
7 Sets of 3 Weighted Strict Pull Ups
For sets 6 and 7 at the end of your 3 weighted reps do a max set of KIPPING Pull-ups
Take a 60 - 90 second break between rounds.
—-

7 Sets of 3 Weighted Ring Dips
For sets 6 and 7 at the end of your 3 weighted reps do a max set of Push-Ups
Take a 60 - 90 second break between rounds.
—-

3 rounds
12 x Push Press @40kg
12 x High Hang High Pull @40/30kg
12 x Deadlifts @40/30
12 x Squat Jumps

————————————
Wednesday

Bench Mark
Karen
150 Wall Balls
For time
—-
STABILITY AND UNI-LATERAL WORK
—-
5 sets of 10 SL DeadLifts
5 sets of 10 Lunge Rotation with Press
(no need for rest between movements, just alternate from one to the next as a break.
————————————
Thursday
Endurance
Barbell Conditioning (12 mins)
Ground To Over Head ?EMOM
5 sets of 5 at 50/35kg
4 sets of 4 at 60/45kg
3 sets of 3 at 70/50
Air Bike Conditioning (11 mins)
11 mins
20 on 20 off

Rowing Conditioning (10 mins)
Tabata Row
Straight in to max Burpees in
6 mins.

————————————
Friday
S & C

Over Head Farmers Cary with KB’s (single arm or double arm)
50m x 7 sets
(work up in weight by the goal here is MIDLINE STABILITY)
—-

EMOM (7 rounds. 21 mins)
1st min: 10 - 15 x Box Jumps (high hips not high feet)
2nd min: 10 x Snatches @40/30kgs
3rd min: 10 - 12 x T2B

————————————
Saturday
Partner
2 x Squat Cleans (share if needed)
30 x DU’s
4 x Squat Cleans
30 x DU’s
6 x Squat Cleans
30 x DU’s
8 x Squat Cleans
30 x DU’s
10 x Squat Cleans
10 x DU’s
ect etc

20 min ladder

————————————
Sunday
Hero

“Bull” - Modified
2 rounds
50 x OHS @60/40kg
50 x Pull-Ups
1.6km Run
(Remember drop the volume if needed to 30 reps per rounds.)

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.


————————————
Programming 
NORMAL CLASES RETURN TUESDAY AND WE CAN'T WAIT. 
————————————

Monday 
CLOSED - PUBLIC HOLIDAY 
————————————

Tuesday 
Bench Mark

“NANCY” 
5 rounds 
400m run 
15 x OHS @ 40/30kgs 
—- 
WARM UP: 
20 x 180 Plate Spins 
20 x Lying - Straight Arm Shoulder Extensions (with a plate) 
20 x Side Plank Reach throughs 
10 x Around The Worlds 
10 x Scap Activation 
THEN
Burger warm up as a group with Dowel
OHS warm Up with dowel
Then do it all again, this time with a BB, then add RX weights or appropriate weights for the workout. 

———————————-

Wednesday 
Endurance

15 min CAP Add 2 reps each round. 
2 x Wall Ball 
2 x Pull-Ups 
30 Second Elbows to Palms

Example: 
2 x WB 
2 x Pull Ups 
30 Second Elbows to Palms 
4 x WB 
4 x Pull Ups 
30 Second Elbows to Palms
6 x WB 
6 X Pull Ups 
30 Second Elbows to Palms
—— 
5 rounds (15 mins) 
Every 3 min complete 
300m Row 
20 x Lateral Plate Hops (one rep is completely over) 

———————————-

Thursday 
S & C

BWT Front Squat Max Reps 
+ 10 x DeadLifts 
10 Power Cleans 

(rest 3 mins) 

BWT Front Squat Max Reps 
+ 8 x DeadLifts 
8 Power Cleans

(rest 3 mins)

BWT Front Squat Max Reps 
+ 6 x DeadLifts 
6 Power Cleans
(rest 3 mins)

BWT Front Squat Max Reps 
+ 4 x DeadLifts 
4 x Power Cleans
——-
NOT FOR TIME: Your score is your TOTAL max front squat REPS. 
We are training you to do another movement straight after going to maximum fatigue on one specific movement. You end up being able to recover faster and perform more work. If BWT is too much, pick 50% of your BWT. 
—- 
What I mean is, you will MAX OUT your front squat as close to your body weight as possible. 
You will then be forced to fail because it’s a MAX rep set. 
When you fail your last rep, as in you literally can not stand it back up to perfume another eccentric rep, then, straight away you go into deadlifts and power cleans for time. 

My first set may look like this: 
15 x FS @ BW 
Then 1:15 to complete the 10 dead and 10 PC’s.
My second set may look like this: 
11 x FS @ BW
1:22 to complete the 10 dead and 10 PC’s. 
—- 

3 attempts: 
Max Bar Hangs 
Max Height STRAIGHT leg Box Jumps.  
———————————-

Friday 
Push / Pull 

In teams of 4 
Sled Pull with rope 
Push the sled back
Tag your partner. 
NOT FOR TIME. 
20 min CAP. 
(Work together, work with different weights, work on heavy, light + fast etc etc) 
—- 

10 x SA KB Rows
10 x Push Ups on your KB’s 
10 x Dips 
Rest 60- 90 seconds 
4 rounds 
—- 

6 rounds 
5 x Muscle Ups / Strict Chest.2.Bar or Chin.2.B. 
(rest EXACTLY 60 seconds between rounds). 

———————————-

Saturday 
Partners 
AMRAP 20
In teams of 4 
1: Max Distance on rower 
2: 20 x Walking Lunges (20/15) 
3: 20 x Box Jumps (24/20) 
4: Resting 
ROTATE when 2 and 3 have finished their reps 
your score is your distance on the rower plus 10 points per round completed on the 

20 min CAP 
Combined total weight: 
Split Jerk. 
Take the BEST lift from each member and add it together
EXAMPLE: 
1: 100kg 2: 50kg 3: 110kg 4: 60kg 
320kg

———————————-

Sunday 
Hero
SUPRISE - CrossFit Style. 
———————————-




———————————
Programming 19.12.16 - Enjoy guys! 
———————————

MONDAY 
STRENGTH AND CONDITIONING 

20:40 (21 mins - 7 rounds) 
Hang Power Snatch @40/30kg
Double Unders
Kipping Pull-ups
—-
For Time
50-40-30-20-10 - Sit ups 
25-20-15-10-5 - KB Swings @24/16kg
———————————

TUESDAY 
PUSH / PULL 

EMOM 7 mins
2 x Front Squat (from Racks)

EMOM 7 mins 
2 x Back Squats 
——
3 rounds for time
20 x KB Front Squats @24/16
20 x Push Ups (Release at the top) 
——

200m Sprint on Rower 
1 Legless Rope Climb 
5 rounds

———————————
WEDNESDAY 
BENCH MARK

CrossFit Total 

Strict Press (20 mins) 
Deadlift (20 mins) 
Back Squat (20 mins) 

———————————
THURSDAY 
EDURANCE 

5 rounds 
15 x SDHP 
15 x Strict Pull-Ups 
30 x Burpees to a plate. 
——- 
Tabata Air Bike 
—— 

———————————
FRIDAY
OLY LIFTING

Every 2 mins complete: (20 mins) 
3 x Power Cleans
2 x High Hang Power Clean (30)
1 x Jerk (any how) (10)
(You will get a good amount of recovery here, a good opportunity to go heavy). 
—-
EMOM (10 min) 
5 x OH Split Jerk Recovery (LIGHT - PRACTICE SPEED / POSITION / RECOVERY)

———————————
SATURDAY 

12 Days Before Christmas
Day 1 - 100m sprint (speed bump @ back) 
Day 2 - Strict Press (50/30)
Day 3 - Squat Cleans (50/30)
Day 4 - Pull-ups (or Bar Mups) 
Day 5- Box Jumps (24/20)
Day 6- Pushups 
Day 7- KB Swings (32/28/24/22/20/16/14)
Day 8- Burpees
Day 9- Sit-ups
Day 10- Wall ball (10/6)
Day 11- Knees to elbows
Day 12- Power Snatch (50/30)

Day 1 
Day 2 then day 1 
Day 3 then day 2 and day 1 
Day 4 then day 3, day 2 and day 1. 

ETC ETC 
———————————
SUNDAY - CLOSED for Christmas. 
MERRY CHRISTMAS, everyone!






---------------------
PROGRAMMING - 12.12.16
-----------------------

Monday 
Push / Pull 

10 Down to 1 rep
Deadlift

(Slow - no bounce off the floor - Deadlifts 
Pick your own weights - Starting at roughly your 10RM. 
Between each round)

1-2 x Rope Climbs with legs or without.

Take as much rest as needed between rounds, this is NOT for time. 
30 min CAP. 
—- 

EMOM for 6 rounds 
1st MIN: 5-8 or 12 x T2B
2nd MIN: 1 min WALL SIT HOLD 
(12 mins) 

—————————
Tuesday 
Bench Mark

FRAN 
21 - 15 - 9 
Pull-Ups 
Thrusters @40/30kg 
—- 

21-15-9
Burpee 
WGTOH 

—- 

21-15-9 
Push Up - HR at the bottom
MB Cleans

—————————
Wednesday 
Endurance 

Fight Gone Bad
3 x 1 min rounds with a 1 min recover between rounds. 

Wall Ball @10/6kg
SDHP @35/25kg
Box Jumps @24/20”
Push Press @35/25kg
Row (calories) 
REST 1 min

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point
—- 

3 x Attempts at a max HOLD HANDSTAND on the wall. 
Alternate with 
3 x Attempts at a max HOLD PULL-UP Chin above bar or rings on chest. 
Rest no more than 90 seconds between rounds, no rest between movements. 
In your rest - For those who can. 2 x 10m Handstand Walk.

—————————
Thursday 
Oly Lift

6 rounds (Increasing weight) 
Every 90 seconds. (9:00 mins) 
1 x Power Snatch + Full Snatch 

- with NO FOOT MOVEMENT. We will be working on and focusing on speed under the bar. Keep the feet in the same place as the pull and the catch. 

—- 

6 rounds (increasing weight) 
Every 90 seconds (9:00)  
3 Position Power Clean 
HIGH HANG
KNEE
FLOOR

—- 

1 min ON 2 min OFF x 3 rounds (9 mins) 
Max reps of CLUSTER. 
Unbroken - Touch and Go 
50kg/35kg 
Focus on SMOOTH barbell cycle and transition from over head into the Front Squat and POWER from the legs. 
(2 burpees for every dump from over head as a penalty)

—————————
Friday 
Strength and Conditioning 

In teams of 4
20 x Sled Push (relay fashion) 
20 x Shuttle Sprints (relay fashion 20m a sprint) 
Line up, 2m apart and complete 100 DU’s each at the same time. 
When you finish, pop you hand up in the air until everyone on the team is done. 
When done, you may start the next round. 

13 min AMRAP. 

—- 

In teams of 4 (13:30 mins) 
10 rounds of: 
15 seconds MAX OUT on AIR BIKE 
5 second transition 

—————————
Saturday 
Partner 

Partner WOD 
Partner Elizabeth. 
42-30-18
Power Clean @60/40kg 
Ring Dips 

NO REST 
Straight into 

6 x 400m Relay Sprints  
You go, They GO. 
Time is at the end of this. 

—————————
Sunday 

SUPRISE HERO WOD!




----------------
PROGRAMMING - 5.12.16 
----------------
Monday 
Bench Mark 
AMANDA 
9 - 7 - 5 
Bar or Ring Muscle Up 
Squat Snatch (60/40kgs) 
—- 
Bench Press 
5 sets 
Max Reps at Body Weight or a moderate weight for you. 
rest as needed to complete another big set. 
Don’t rush this. 

—————————

Tuesday 
Endurance

#1 - 24 minute AMRAP (Helen inspired) 
400m run 
21 x KB swings @24/16kg
12 x High Hang Power Cleans @50/40 
—- 
#2 - Heats of 6 
1km time trial on rower (sub 4 mins is the aim here) 
— 
#3 - Heats of 4 
1km time trial on Air-bike (sub 3 mins is the aim here)
—————————

Wednesday 
Olympic Lifting
#1 - Every 1:30 x 10 Rounds 
Complete 1 x complex of: 
1 x Panda pull
1 x Hang Power Snatch 
1 x Hang Full Snatch 

#2 - Every 1:30 x 10 rounds 
5 x Back Squats (start at 90% of your 5rm) 

#3 - 5 sets of 8 - 10 x BB Glute Extensions off MB’s
—————————

Thursday
Strength and conditioning 
AMRAP 20 mins 
55 x Wall Balls 
35 x Burpee Box Jumps
15 x HSPU
—- 
Heavy Farmers Carry Bar Bells. 

Load the Barbells with plates. 
Walk them 10m - Put them down - Walk them back. 
No time limit here just conditioning for the grip. 
—————————

Friday 
Pull 

#1- EMOM (6) 
150/200m row sprint 

#2 - EMOM (6) 
1 x Leg Less Rope Climb or 5 x B2S 

#3 - EMOM (6) 
5 x Dead lifts (start at 90% of 5rm here) 
—- 
Push 
#1 - EMOM (6) 10 - 15 cals on Air Bike 

#2 - EMOM (6) 
10 x Dips 

#3 - EMOM (6)
5 x Strict Press

—————————

Saturday 
22 min AMRAP: 
In teams of 2: 
250m Row Each 
40 x Synchro Lunges (Syncro)
80 x Double Unders (Each)  
160 x Mountain climbers (split reps) 
—— 
Work a weakness. 
—————————

Sunday
“TOM” 
Complete as many rounds in 25 minutes as you can of:
7 x Muscle-Ups
11 x Thrusters @70/50kg
14 x Toes-to-bar
—- 
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.



---------------------
Programming - 21.11.16 
---------------------

Monday 
Olympic Lifting 
3 x High Hang Power Cleans
3 x Power Cleans from the Knee 
Every 90 seconds 
10 rounds 
—- 
10 x Strict Press 
8 x Strict Press 
6 x Strict Press 
4 x Strict Press
2 x Strict Press
Every 90 seconds 
—- 
Bullet Proof Shoulders 
5 sets of 3 x Turkish Get ups (each side) 
Rest 60 seconds between rounds. 

————————————
Tuesday 
Strength & Conditioning

1st Min: 20m Over Head KB Walking Carry. 
2nd Min: 12 x SB Jack Knifes 
3rd Min: 10 x Thrusters @40kgs/30kgs
8 rounds (24 mins) 
—- 
3 sets 
SB circles 
30 seconds in each direction. 
—- 

————————————
Wednesday 
Push / Pull Development
21 - 15 - 9 
C2B Pull Ups 
Burpees
—- 

21 - 15 - 9 
Hand Release Push Ups (top and bottom) 
Burpees

—- 

3 x 8 - BB Bicep curls 
SUPER SET WITH 
3 x 8 - BB Tricep Extension 

————————————
Thursday 
Bench Mark 
Annie 
50-40-30-20-10 
Double Unders 
Sit - Ups 
—- 

EMOM - 10 mins 
7 / 5 / 3 
Handstand Push ups 
or DB Strict Press.
—- 
3 rounds 
60 seconds each: 
Pull Up Holds 
Wall Sit Holds (add weights) 

————————————
Friday 
Endurance 
20m Sled Push 
OH Walking Lunges x 20 paces (20kg/15kg) 
10 rounds. 

Sleds will be loaded with different weights 
1st sled will be Empty 
2nd sled will be 20kg added load 
3rd sled will be 40kg added load 
4th sled will be 60kg added load

————————————
Saturday 
Partner
Accumulate Max reps working as a team 

5 min AMRAPs
1: Rope Climbs
2: Bench Press @60kg/40kgs
3: Cleans @60/40kg
4: Shuttles Sprints 
—- 
20 mins to establish
3 Rep Front Squat 

————————————
Sunday 
Hero 
JACK 
20 min AMRAP 
10 x Push Press @50/35kg
10 x KB Swings @24/16kg
10 x Box Jumps @24/20” 

—- 
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.





Monday 

Strength and Conditioning 


1 min LOADING 

Max Cals on AB 

Plank Holds

Front Squats 60/40kg

Rope Climbs or B2S 

REST MIN 

5 mins per round 

5 ROUNDS for time.

—- 

3 Rounds 

MAX Bar Hang

Rest 60 seconds between attempts. 

—- 

3 Rounds

MAX Handstand HOLDS against the wall or FREE STANDING. 

Rest 60 seconds between attempts.

——————————-


Tuesday 

Push/ Pull Development 

4 Rounds 

Max Pull-ups  

Straight into a 400m run. 

Do as many Pull-ups as you can. When you fail, you must run 400m.

—-

4 Rounds 

Max Push-Ups

Straight into a 400m run.

Do as many Push-ups as you can. When you fail, you must run 400m

—- 


10  - 1 

T2B 

Between each set do 30 seconds (each direction) skipping rope rotations for rotator cuff strength. 

Challenge yourself, can you do these sets unbroken? 

——————————-


Wednesday 

Bench Mark 

Karen - 150 Wall Balls (10/6kg) 

FOR TIME 

—- 

Complex 

3 x Push Press 

3 x Push Jerk 

Every 90 seconds 

10 rounds. 

—- 

Quad stretches and foam rolling. 


——————————-


Thursday

Endurance 

18 min Amrap 

10 x BB SDHP @40/30 

8 x lateral OB Burpees 

10 x KB swings @ 24/16 

—-

TABATA ROW


——————————-


Friday 

Olympic Lifting 

Every 90 seconds x 10 rounds

1x Bottom To Top Squat  

2 x Split jerks 

3 x Front Squats 

—- 

OHS Holds 

The weights NOT that important here. 

Put on a selected weight. 

Eccentrically ride the OHS down, then, hold this position for 10 seconds

EMOM (10)



——————————-


Saturday 

Partner 

TRIPLE 3 (shared) 

Row 3000m (swap every 300m) 

300 x Double Unders 

3 Mile Run (4.8km - 6 x 400m each) 


——————————-


Sunday 

Hero

“Jason” 

100 x Air Squats 

5 x Muscle Ups 

75 x Air Squats 

10 x Muscle Ups 

50 x Air Squats 

15 x Muscle Ups 

25 x Air Squats 

20 x Muscle Ups 


*SCALE this workout if you are not accustomed to the  volume. 

For example 30 Air Squats each round would still mean you were doing 120 Squats. 

Plenty of ways to scale this workout. Ask your coach at the start of the workout. 

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.


---------------------
Programming 7.11.16
--------------------
X-mas Party
--------------------
Just a reminder to pay at reception to secure you place. If you don't have your name down on the list, make sure you do that.
--------------------
T-Shirst
---------------------
They have arrived at the printers and are ready to get printed. They have about 70 Shirts to print so this may take them a few days on top of their usual work but we should have them back by the end of next week (fingers crossed)
--------------------
MONDAY
Push
10 - 1
Hand Release Push Ups
1 - 10
Ring Dips
—-
EMOM (10)
Weighted Box Step Ups
Go heavy here.
5 x Each Leg
—-
Tennis Ball - Pec Release.
2 mins each side.
——————————
TUESDAY
Pull
10 x Strict C2B Pull Ups
500m ROW
3 rounds For time
—-
7 x Bar Mups or 10 x Kipping C2B
25 x Burpees
3 rounds
—-
4 sets of 5 reps
BB Bent Over Row
EMOM.

——————————
WEDNESDAY
Endurance
10 x Squat Cleans @ 60/40kgs
15 x Box Jumps
8 x Squat Cleans @ 65/45kgs
15 x Box Jumps
6 x Squat Cleans @70/50kgs
15 x Box Jumps
4 x Squat Cleans 75/55kgs
REST 3 mins
4 x Squat Cleans 75/55kgs
15 x Box Jumps
6 x Squat Cleans @70/50kgs
15 x Box Jumps
8 x Squat Cleans @ 65/45kgs
15 x Box Jumps
10 x Squat Cleans @ 60/40kgs
—-
Max Cals ON AB in 3 mins
(aerobic energy system testing)
—-
Calf Release on a KB - 2 min each side.
——————————
THURSDAY
Oly Lifting
Push Press + Push Jerk
3 + 3 / 3 + 3 / 3 + 3 / 2 + 2 / 2 + 2 / 1 + 1 / 1 + 1
Heavy but NO misses.
Every 90 seconds
—-
Power Snatch + OHS
3 + 3 / 3 + 3 / 3 + 3 / 2 + 2 / 2 + 2 / 1 + 1 / 1 + 1
Heavy but NO misses.
Every 90 seconds
—-
Mobility Work.
Work on Banded HIP Flexor and MB stretch.


——————————
FRIDAY
Speed and Power
20:40 x 10
T2B
KB Swings
Farmers Carry
(Grip Work)
—-
20:40 x 10
Interval Sprints (10m)
Count your reps

——————————
SATURDAY
Partner
AMRAP 25 mins
20 x Clusters @60/40kg
10 x Rope Climb
50m x Synced Lunges
—-
100 x MB Sit Ups
For time.

——————————
SUNDAY
Hero

“Jag 28”
800m Run
28 x KB Swings @ 32kgs/22kg
28 x Strict Pull- Ups
28 x KB Clean and Jerk @32/22kg
28 x Strict Pull-Ups
800m Run

* You may use a BB for the C and J if needed BUT weights will be double KB weights*

?U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.



-----------


Monday

#1 

“Jackie” 

1000m Row 

50 x Thrusters @20/15kg

30 x Pull-Ups 

FOR TIME 

—- 

#2

Every 60 seconds 

1 RM x Front Squat 

Build up over Ten rounds 

—-

#3

Bar Bell Quad Smash

2 min each side. 


——————

Tuesday

#1 

“Elizabeth” 

21-15-09 

Power Clean @60/40kg 

Ring Dips 

FOR TIME 

—-

#2 

20 mins to establish: 

5RM x Bench Press 

—- 

#3 

SB Pec Minor Stretch 

2 mins each side. 


——————

Wednesday 

#1 

“Isabel” 

30 x Snatches @60/40kg

FOR TIME

—- 

#2 

Snatch Complex 

1 x Panda Pull 

1 x Power Snatch 

1 x Hang Power Snatch 

EMOM (10) 

—— 

#3 

Barbell Trap Smash 

2 mins each side


——————

Thursday 

#1

“Diane”

21-15-09 

Deadlift @100/70kg

HSPU 

FOR TIME

—- 

#2

40:20 x 6

Burpees Over the Bar (lateral) 

Bar Hang

—-

Barbell Forarm Smash 

2 mins each side. 


——————

Friday

#1 

“Nancy”

400m Run 

15 x OHS @40/30kg 

FOR TIME 

——

#2 

10 x Pistols  Each Leg 

15 x Box Jumps

5 x Rounds 

—- 

KB Calf Release 

2 mins each side.

——————

Saturday 

Partner Workout 

“FRAN” 

42 x Pullups 

42 x Thrusters @40/30kg

30 x Pullups 

30  x Thrusters 

18 x PullUps 

18 x Thrusters 

Double “Grace”

60 x C and J @60/40kgs

FOR TIME: 

—- 

AMRAP 6 mins 

Partner 1 HOLDS a 20/15kgs

Partner 2 Max DeadBall Slams 

Swap as needed.

Score is Dead Ball Slams. 

Slams can not be performed unless partner is holding weight overhead. 

——————

Sunday 

Hero “NUKES” 

In 8 mins to complete

1.6km Run 

Max Deadlifts @140/100

—- 

Then 10 mins to complete

1.6km Run 

Max Power Cleans @100/70kgs 

—- 

Then 12 mins to complete 

1.6km Run 

Max OHS @60/40kgs

—- 

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, CA, assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, CA, died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman.He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.



MONDAY 

Push 


#1 - Every 1:00 x 10 - odds and evens (20minutes) 

Odds: 5 x Strict HSPU (or strict press) 

Evens: 10 x Weighted box step ups 

(if you go light do 10 x each leg, If you go heavy do 5 x each leg) 


#2 - 4 x Teams of how ever many needed: 

Max Sled Pushes in 5 mins

(it's a race between the four teams)



#3 -  Tabata: 20:10 x 8  

Push-ups 

--------------------------------


TUESDAY 

Pull 


#1- 5 x rounds NOT for time: 

5 x Deadlifts (5rm) 

2 x Rope Climb with legs OR 5 x B2S


#2 - EMOM x 10 odds and evens (16mins) 

5-8 x Strict Pull Ups (make these challenging - add weight if needed) 

10 x KB SDHP (32/24/20) 


#3 - 2 mins each side 

Wall Hamstring Stretch

 90/90 Glute Stretch

(do not neglect the stretching components)

----------------------------- 


WEDNESDAY

Endurance 


#1 - 4 x rounds for time: 

600m run 

21 x Wall Balls 

15 x Burpees to plate 20/15kg

9 x KB swings 24/16 


#2 - 60/60 x 4 rounds (no rest) 

Hand Stand Holds / Walks 

Plank holds 


#3 - stretch and mobilise tight tissue 

----------------------------


THURSDAY

Oly Lifting 


#1 - 10min clock 

Barbell warm up for the clean and jerk - power and full, coach to break the movement down e.g : 

Deadlift holds 

Deadlifts 

Deadlift, shrugs 

Deadlift, shrug, high pulls 

Deadlift, shrug, high pulls, fast turn over power clean

Deadlift, shrug, high pulls, fast turn over, squat clean, push jerk ect  


#2 - every 1:30 x 10 rounds Complete 1 x complex of:

1 x High Hang Clean 

2 x Hang Cleans

3 x Push Jerks 

(Start moderate and increase your weight every 2 round to end on a heavy complex) 



#3 - Every 1:00 x 10 rounds 

3 x Front squats (start at 90% of your 5rm)  

(ADD A 2 SECOND PAUSE AT ROCK BOTTOM) 

----------------------------


FRIDAY

Speed and power 


#1 - Heats of 6 

30:30 x 10 rounds 

Row Sprints (max calories over 10 rounds) you must go all out in sprints! 


#2 - Heats of 6 

30:30 x 10 rounds 

10m interval run sprints (max laps over 10 rounds) again go hard here! 

(Anyone needing to sub the running can do 30:30 max MB slams) 


#3 - Pair up / team up in 3's 

10 x Rounds each person: 

20 seconds air bike sprint, 5 seconds transition time! 

----------------------------


SATURDAY 

Partner 

In teams of 2 

10 laps  x 10m OH Waking Lunge 20/15kg 

20 x T2B 

40 x Dips 

(share reps) 

25 min AMRAP 



----------------------------


SUNDAY 

"Glen"

30 C and J @60/40kg

Run 1.6km

10  x 15 foot Rope climb (30 x back to standing) 

Run 1.6km 

100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Programming 10.10.16
-----------------------------
Monday 
Pull 

#1- EMOM (6) 
175/225m row sprint 

#2 - EMOM (6) 
1 x Rope Climb or 5 x B2S 

#3 - EMOM (6) 
5 x Dead lifts (start at 90% of 5rm here) 

#4 - EMOM (6) 
15 x KB High Pull (with hip drive) 

#5 - Finish off session with some lat release work (bands, balls, foam roller) 
2mins each side

-----------------------------

Tuesday 
Endurance 

#1 - 24 minute AMRAP (Helen inspired) 
400m run 
21 x KB swings 
12 x pull ups 

#2 - Heats of 6 
1km time trial on rower (sub 4mins is the aim here) 

#3 - Heats of 4 
1km time trial on airbike (sub 3mins is the aim here) 

——————————————

Wednesday 
Oly Lifting 

#1 - Every 1:30 x 10 Rounds Complete 1 x complex of: 
1 x Panda pull
1 x Hang power snatch 
1 x Hang full snatch 

#2 - Every 1:30 x 10 rounds 
5 x Back Squats (start at 90% of your 5rm) 

#3 - Release hip flexors 2mins each side 

—————————————
Thursday
Speed and Power 

#1 - 5 x rounds = 10mins 
Every 2 minutes - 200m sprint (rest is the remainder of the 2mins) 

#2 - 20:40 x 6 x rounds = 24 minutes
DB Slam 
Box Jump 
Plyo Push Up (off 10/20kg plates) 

#3 - KB Calf Release (2 mins each side)

-------------------------------------------
Friday 
Push 

#1 - Every 1:30 x 8 sets complete 
(Clean the bar from floor) 
2 x Push press 
3 x Push jerk 
5 x Burpees over the bar 

#2 - 5 x sets 
20 x KB weighted walking lunges
(60 sec rest between sets)

#3 - ITB foam roll release 2mins each side 

------------------------------------------

Saturday 
Partner 
150 x Dead Ball Slams (swapping every 15 reps) 
100 x Cals on Air Bike 
50 x T2B 
25 x Hand Stand Push-Ups 
AMRAP 30 mins 

-------------------------------------------

Sunday 
Hero 
Badger
30 x Squat Cleans @40kgs
30 x Pull-Ups 
800m 
3 rounds for time

-------

Programming 3.10.16 
----------------------
Monday 
Endurance 

‘Mini Eva’ 
15 x KB Swings @32kg/24kg 
15 x Pull- Ups 
800m Run 
5 Rounds 

———————

Tuesday 
Oly Lifting 

Every 2:00 mins 
20 RM Front Squat 
2 sets. 
The aim here is to pick a weight you can FS for 20 reps 
Each round you go up in weight if yu make the 20th rep.
If you don’t make the 20th rep, keep the same weight. 

Every 1:30 
10 RM Front Squat 
3 sets 

Every 60 seconds 

5 RM Front Squat 
4 sets. 
——

EMOM Add 1x Hang Power Clean
@60/40kg
—- 
SB - Hip Flexor stretch 90 seconds on each side. 

———————

Wednesday 
Speed and Power 

10 rounds. (20 mins) 
Every 60 seconds. 
10-15 x Wall Ball (10/6kg) 
10 x Box Jumps 
60 seconds rest. 

(if needed add or minus reps to make this as challenging as needed for you personally) 
—-
Tabata ROW for Metres (aim for 1000m/750m)

———————

Thursday 
Push 
20 - 18 - 16 - 14 - 12 - 10 
Hand Release Push Ups 
Between Pushups perform 
40 x Double Unders. 

—- 
From Racks 
Work up to a heavy Split jerk. 
Take what ever time you need. Work on technique or on a heavy rep. 

———————

Friday 
Pull 

FOR TIME: 
7 rounds
7 x Bar Muscle ups
7 x BB SDHP @40/30kg

- Rest 3 min - 

3 rounds of
10 x Cleans @60kgs/40kgs
10 x Power Snatch 
———————

Saturday 
Partner 

In groups of 3 
Group A 
5 x rep Bench Press 

20 mins

In groups of 3 
Group B 
20 min AMRAP 
20 x Synchronised Burpees 
20 x Synchronised Squat Jumps
20 x Synchronised Sit-Ups 
———————

Sunday 
Hero

LumberJack 20 
20 x Deadlifts @125/80kg
20 x KB Swings @32/24kg
20 x OHS @50kgs/35kgs
20 x Burpees (to a plate) 
20 x PullUps (chest to bar) 
20 x Box Jumps @24”/30” 
20 x DB Squat Cleans @20kgs
** 400m run between each movements **

Lumberjack 20
On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. - Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.




——————————————————-
Programming 26.9.16 - Enjoy! Plenty to get you fitter, faster and stronger 
——————————————————-

MONDAY
Oly lifting

- Side plank rotations
- Shoulder extensions- 
- Scap push-ups
- T's
- W's
- Rotator cuff external rotations
60 Seconds of each - on each side where possible. 

10 rounds
1 x High Hang Snatch 
1 x Snatch from Knee
1 x OHS
Every 90 seconds 
—-
5 sets of 5 OHS
Take a 90 second break between attempts after your warm up rounds.

——————————————————-
TUESDAY
Speed and Power

1 round of: 
800m Run 
80 x Double Unders 
21 x H.P.C @60kgs/40
—————
Rest 2 mins
—————
2 rounds of: 
400m Run 
40 x Double Unders 
15 x H.P.C @60/40kg
—————
Rest 2 min
—————
3 rounds of: 
200m Run 
20 x Double Unders
9 x H.P.C @60/40kg 
—————
Rest 2 mins
—————
4 rounds 
10 x Squat Jumps
10 x Double Unders 
4 x Full Cleans @60/40kgs

For time 
——————————————————-
WEDNESDAY
Push 

5 sets of 7 - 10 x Weighted Pushups
or if these are too hard try the rings, bands, knees etc etc. 
rest as long as needed between rounds (around 09 seconds is good) 
—-
5 rounds
10 x Ring Dips 
15 x T2B 
20 x Box Jumps 
—-

60/60 x 3
SB Hip Extension and Knee Flexion
Plank

——————————————————-
THURSDAY
Pull

5 sets of: 
10 x Push-Up Push Position with SA x row. (like a man maker) 
—- 
4 sets of : 
10 x Ring Row with a 3 second eccentric phase. 
—-
10 - 1 
High Hang Snatch @40/30kg
SDHP @40/30kg
(same bar) 

——————————————————-
FRIDAY
Endurance

10 min Banded Muscle up Tutorial. 
—-
30 Min EMOM 
8-12 x Burpees to a 20kg plate
10 - 15 x cals on the Rower 
3-6 x Muscle up (any style) Or Strict C2B Pull-ups. 

——————————————————-
SATURDAY
Partner
Teams of 2 

20 min AMRAP 
BUY IN 
2400m Run (together - Carrying a 6kg MB)  
Then 

2 x Rope Climbs 
4 x Sled Push @40kg/20kg Added load
10 x cals each on Air Bike 

——————————————————-
SUNDAY
Hero ‘Nick’ 

10 X DB Hang Squat Cleans @20kg/15kgs
6 x Handstand Push-Ups 
12 rounds for time 

——  
FREE TIME - Speak to the coach about what you can do to get better at a movement you need more work on. 
——  
Nick Steinbacher | Age 22 | La Crescenta, California
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk




MONDAY 

SPEED AND POWER 


20:40 (21 mins - 7 rounds) 

Hang Power Snatch @40/30kg

Double Unders

Kipping Pull-ups

—-

For Time

50-40-30-20-10 - Sit ups 

25-20-15-10-5 - KB Swings @24/16kg


———————————

TUESDAY 

PUSH 


10 min EMOM 

2 x Front Squat (from Racks)


10 min EMOM 

EMOM 7 mins 

2 x Back Squats 

——


3 rounds for time

20 x KB Front Squats @24/16

20 x Push Ups (Release at the top) 



———————————

WEDNESDAY 

PULL


200m Sprint on Rower 

1 Legless Rope Climb 

5 rounds 

(Rest between rounds for 1 min)

——


200m SPRINT on Rower  

Max Pull-ups 

4 rounds

(rest between rounds for 1 min) 

—— 

Teams of 4 - 7 min AMRAP

Person 1: does 500m on Air Bike 

Person 2: does Max SLED Sprints 

Person 3: does MB Cleans 10/6kg

Person 4: Will get a chance to rest

—-

Person 1 dictates the change of each person. Once they reach 500m they make the call to the team to change positions. Work hard and fast as get as many reps as possible on each station. You will pass your score on to the person taking your spot and they can continue your count as you move to the next station. 


———————————

THURSDAY 

ENDURANCE

5 rounds 

Every 3:00 min 400m run + Max Burpees

—— 

5 rounds 

1 mins MAX deadball slam

1 min High Pull  - 1 min rest 

(record each one of your rows) 

—- 

5 rounds 

Every 2 mins 

5 x 10m sprints + 20 MB slams) 

( like in speed and power last week - As fast as you can) 


———————————

FRIDAY 

OLY LIFTING


Every 2 mins complete: (20 mins) 

3 x Power Cleans

2 x High Hang Power Clean (30)

1 x Jerk (any how) (10)

(You will get a good amount of recovery here, a good opportunity to go heavy). 

—-

EMOM (10 min) 

5 x OH Split Jerk Recovery (LIGHT - PRACTICE SPEED / POSITION / RECOVERY)


———————————

SATURDAY

PARTNER


Grace 30 x C and J 

(You go. Then, when you finish, your partner goes straight after)

REST 5 mins

Isabelle 20 x Snatch

(You go. Then, when you finish, your partner goes straight after)

REST 5 mins

Fran 15 - 12 - 9 

Thrusters / Pull-Ups 

(You go. Then, when you finish, your partner goes straight after)


For total time. 


Free time

———————————

SUNDAY

Bench Mark  - Kelly 


5 rounds 

400m Run

30 x Box Jumps 

30 x Wall Ball 


For time. 


------------------------
Programming 5.9.16 - An absolute CRACKER of a week.
------------------------

Monday
Pull

For TIME:
10 - 1
Strict Pull - Ups (55)
10 x Burpees Between each. (100)
—-

8 (each leg) x SL Deadlift (light/Moderate)

5 rounds - 60 rest between rounds.
—-

DB Clock wise and anti clock wise rotations (super light)
Alternating with
Farmers Carrys @20kg Plates/15kg Plates
60:60 x 3

——————————

Tuesday
Endurance

20 min AMRAP
10 x Left Arm Snatch @20/14
10 x Right Arm Snatch @20/14
20 X Box Step Ups
20 x Cals on Rower or Air Bike.
——-

100 x MB Cleans For time @ 10/8kg
——

SB x Quad Stretch - 2 mins each side with side rotation.
——————————

Wednesday ?Oly Lifting

15 mins
Work up to a heavy Snatch.

15 mins
Work up to a heavy Clean.

15 mins
Work up to a heavy OHS or Front Squat
(pick your fav of the two)

——————————


Thursday
Speed and Power
30:30
Prowler Sprints
Sit - Ups
KB Swings @24/16kg

10 rounds (30 mins)

——————————


Friday
Push

0-15mins
Work on a heavy Split Jerk, Push Jerks or Push Press From Racks
Or complete a complex - One of each per set you do.

20 - 25mins
AMRAP:
10 x Push Press @40/30kg
10 x Push Jerks @40/30kg
10 x Push Ups @40/30kg
30 x DU’s

30 - 40min
EMOM
10 x Walking Lunges. (5 each leg - Go up in weight over rounds)

——————————

Saturday
Partner

30 AMRAP
Split Reps and distance as needed to get as many rounds as you can in 30 mins.
Row 1000m
50 x Burpees
50 x Box Jumps
Run 800m
(Variation of Hero WOD - SSG Marc Small)

——————————

Sunday
Hero

SSG Aaron N. Holleyman
30 rounds of:
5 x Wall Balls
3 x HSPU
1 x 102kg Power Clean
(SCALE REPS, WEIGHTS and ROUNDS as needed)