Monday, August 14th - Sunday, August 20th

Monday

THERE WILL ONLY BE A 9 AM CLASS ON SATURDAY (NO OPEN GYM AFTER). WE WILL HAVE A SPECIAL 11 AM CLASS ON SUNDAY TO SAY GOODBYE TO INGRID, AS SHE IS MOVING OUT OF COUNTRY. WORKOUT AT 11, BBQ AFTER.

(A) Back Squat – 70% x 5, 75% x 5, 80% x 5+++

(B) AMRAP in 4 x 2, rest 2

·      5 chest to bar pull – ups

·      10 burpees

 

(C1) 3 x 30s weighted plank

(C2) SLDL – 3 x 6 – 8 reps

(D) 60s/side knee in corner stretch

 

Tuesday

(A1)  Handstand push-ups, 4 sets, stopping 1 -2 reps shy of failure

(A2) Dumbbell bench press – 4 x 6 – 8

(A3) Dumbbell Row – 4 x 6 – 8

(B) 5 rounds

 

·      20 Push ups

·      80 ft farmers carry

then

40 burpees

 (C) 100 sit-ups

(D) stretch pecs 60s/side

Wednesday

(A) Push Press – 70% x 5, 75% x 5, 80% x 5+++

(B)  AMRAP in 4 x 2, rest 2

·      10 push press

·      10 AB calories

AMRAP in 4 x2, rest 2

·      10 toes to bar

·      35 double - unders

 (C) 3 x 30s weighted plank

Thursday

(A) Deadlift – 70% x 5, 75% x 5, 80% x 5+++

(B)

50 wall ball

Run 800m

50 wall ball

 (C) 3 x 30s weighted side plank

(D) knee in corner stretch, 60s/side

Friday

(A) Front Squat – 83% x 3 x 3

(B) 6 x every 1:55

·      5 thrusters

·      11 burpees

(C1) 3 x 6 – 8 SLDL

(C2) 3 x Max L sit

Saturday

“Filthy 50”

Sunday

Yoga

SPECIAL 11 AM CLASS/GOING AWAY WORKOUT FOR INGRID AND BBQ.

WORKOUT AT 11, BBQ AFTERWARDS

 

 

Monday, August 7th - Sunday, August 13th

Monday

(A) Back Squat – 65% x 5, 70% x 5, 75% x 5

(B) 17.1 CrossFit Open Workout

20 minute cap

·      10 alternating dumbbell snatch

·      15 burpee box jump overs

·      20 alternating dumbbell snatch

·      15 burpee box jump overs

·      30 alternating dumbbell snatch

·      15 burpee box jump overs

·      40 alternating dumbbell snatch

·      15 burpee box jump overs

·      50 alternating dumbbell snatch

·      15 burpee box jump overs

 

(C1) 3 x 30s weighted plank

(C2) 60s/side knee in corner stretch

 

Tuesday

(A)  Handstand push-ups, 5 sets, stopping 1 -2 reps shy of failure

(B) 40 burpees

+ “Annie”

50, 40, 30, 20 & 10 reps

·      sit-ups

·      double – unders

(C1) 3 x 30s weighted plank

(C2) stretch pecs 60s/side

Wednesday

(A) Deadlift - 65% x 5, 70% x 5, 75% x 5

(B)  4 RFT

·      15 toes to bar

·      20 wall ball

·      Row 350m

 (C1) 3 x 10 – 15 ab wheel

(C2) 3 x 8 – 10 good mornings (light)

Thursday

(A) Push Press – 65% x 5, 70% x 5, 75% x 5

(B) “Helen”

3 RFT

Run 400m

21 kettlebell swings

12 chest to bar pull – ups

(C) 3 x 30s weighted side plank

(D) knee in corner stretch, 60s/side

Friday

(A) Front Squat – 80% x 3 x 3

(B) Every other minute, 6 rounds

·      5 thrusters

·      10 burpees

(C1) 3 x 6 – 8 SLDL

(C2) 3 x Max L sit

Saturday

Partner Workout;

Accumulate 100 Assault Bike Calories

Accumulate 150 Wall ball

Accumulate 200 calories row

Accumulate 250 double-unders

300 seconds plank (each)

Sunday

Yoga

Monday, July 31st - Sunday, August 6th

Monday

(A) Back Squat – 75% x 5, 80% x 3, 85% x 1+++ (goal is 2 – 4 reps).

(B) AMRAP in 8 minutes:

·      8burpee box jump overs

·      row 10 calories

((C1) 3 x 10 – 15 ab wheel

(C2) 60s/side knee in corner stretch

 

Tuesday

(A) 2 – 3 wall walks, then

2 sets, max reps

 (B1) Dumbbell bench press – 5 x 6 - 8

(B2) Dumbbell Row –5 x 6 – 8

(C)

·      50 chest to bar pull-ups

·      350m Farmers carry

·      50 burpees

 (D1) 3 x 30s weighted plank

(D2) stretch pecs 60s/side

Wednesday

(A) Deadlift - 75% x 5, 80% x 3, 85% x 1+++ (goal is 2 – 4 reps).

(B)

·      50/40 calories Assault bike

·      50 wall ball

(C1) 3 x 10 – 15 toes to bar

(C2) 3 x 8 – 10 good mornings (light)

Thursday

(A) Push Press – 75% x 5, 80% x 3, 85% x 1+++ (goal is 2 – 4 reps).

(B) 5 RFT

·      8 box jumps

·      8 dumbbell power clean (heavier than db lunge/clean/pp/farmers carry from last week)

·      8 dumbbell push press

·      rest 1 minute

 (C) 3 x 30s weighted side plank

(D) stretch calves, 60s/side

Friday

(A) Front Squat – 78% x 3 x 3

(B) 5 rounds, against a 2 minute clock:

·      run 200m

·      AMRAP burpees with remaining time

·      Rest 2 minutes

 

(C1) 3 x 6 – 8 SLDL

(C2) 3 x 35s weighted plank

Saturday

11 am workout only

program to be determined

Sunday

Yoga