cfagema

[cfagema]

Programming test week!! Show up early , warm up , kick ass !!! MON Accelerate FITNESS: CROSSFIT TOTAL 20 mins to find 1RM Back squat 15 mins to find 1 RM strict press 20 mins to find 1 RM Deadlift (must be able to perfrom all movements safely) TUE AGEMA TABATA ENDURANCE TEST v2 3:00 TABATA TABATA= 6x 0:20 on 0:10 off Hand release push ups Assault bike calories Pull ups (strict, record bands if necessary) Burpees (bar tap) Toes to bar (scale equals sit ups with kettle bell between feet) Rower Calories score= total reps of each exercise , must record individual exercises MINIMUM rest= 1min max equals 2min WED Accelerate Performance "Muscle town" 10 minute cap 5 rounds for time 20 k'bell swings 32/24kg 10 HSPU Score equals max bar muscle ups in remainder of time FITNESS "Jump city" 10 minute cap 5 rounds for time 20 k'bell swings 20/12kg 15 HR push ups (write knees if performed on knees) Score equals max box jumps 24/20in in remainder time THU AGEMA BAR COMPLEX 20min cap max weight for 2 deadlifts 2 hang power cleans 1 hang squat clean 1 S.T.O. (three times without dropping bar) FRI Accelerate =boxing These interval tests are designed to be all out maximum efforts for the 2 minutes of work KTB! FITNESS: AGEMA INTERVAL TEST 2:00 on 2:00 off x5 in the 2:00 you must complete 30/20 calories (sprint) max plate jump burpees in remaining time SCORE= Max Burpees PERFORMANCE: AGEMA INTERVAL TEST 2:00 on 2:00 off x5 200m sprint 12 burpees max double unders SCORE= max double unders Sat "Froning 5"

[cfagema]

Week 2 Monday 11/9/17 2:00 stations (6mins total) Glute band activation sumo squat hold with k'bell Ankle mobility 10 mins to find a heavy triple back squat Then with 85%of weight Perform 1 MAX effort set of back squats with spotter (explode out of bottom) TABATA 4 mins each movement 0:20on0:10off -Max deficit plate push ups -Max bottom to bottom overhead squats 20/15kg (fitness= front squats) -Max knees to chest Tuesday 12/9/17 AMRAP 25 10 chest to bar pull ups 10 power cleans 80/50kg (F=40/30kg) 10 over box burpees 20in 10 calories + EMOM burpees P=4 F=2 Wednesday 13/9/17 Rope climb tech Chipper Buy in 4 rope climbs (fitness =8 floor rope climbs) Then 3RFT (F=2RFT) 20 hang squat snatches 40/30kg (F=hang power cleans) 30 jack knives 40 mountain climbers L+R =1 Buy out Max pull ups 2:00(try and beat last week) Thursday 14/9/17 Power clean tech 10 mins to work to a heavy 2 power clean Then With 80% max reps in 2:00 0:50 0:10changover (12mins) Hollow rocks Pike crunches Windscreen wipers (Russian twist with k'bell for fitness) Friday 15/9/17 Strict press 5x8 reps AHAP EMOM 8 A)7 barbell thrusters 70/45kg B) max burpees (aim for consistency) Rest 2 mins EMOM 8 A) max calories B) 15 heavy Russian swings Saturday 16/9/17 Partner "the seven"

[cfagema]

Week 1 Monday 4/9/17 2:00 stations (6mins total) Glute band activation sumo squat hold with k'bell Ankle mobility 10 mins to find a heavy triple back squat Then with 80% of weight Perform 1 MAX effort set of back squats with spotter (explode out of bottom) TABATA 4 mins each movement 0:20on0:10off Max calories Max wall balls Amrap - 2 mountain climbers(l+r=1) + 2 v-up Tuesday 5/9/17 AMRAP 25 10 toes to bar 10 deadlifts 80/50kg (F=40/30kg) 10 russian twist with plate (20/10kg)L+R=1 10 box jumps 30/24in (f=24/20in) + EMOM burpees P=4 F=2 Wednesday 6/9/17 Rope climb tech Chipper Buy in 2 rope climbs (F=4 floor rope climbs/pulls ) Then 3RFT (F=2RFT) 20 hang squat cleans 40/30kg (F=front squats) 30 sit ups 40 jumping alternating lunges (L+R=1) Buy out Max pull ups 2:00 Thursday 7/9/17 Power clean tech 10 mins to work to a heavy 3 power clean Then With 80% max reps in 2:00 0:50 0:10changover (12mins) Hollow rocks Med ball sit ups 9/6kg Dragonflys control descent (F=v-ups or toes to k'bell) Friday 8/9/17 Strict press 5x10 reps AHAP EMOM 8 A)7 double k'bell thrusters HEAVY (f= dumbbell) B) max burpees (aim for consistency) Rest 2 mins EMOM 8 A) 15/12 calories B) max double unders Saturday 9/9/17 Partner WOD "Karen meets DT" 50 wall balls 3 rounds of DT 50 Wall balls 2 rounds of DT 50 wall balls 1 round of DT Split any way you wish

[cfagema]

Week 3 of 3 Monday 28/8 1:40 on 0:20 off x 4 rounds A) max strict hspu + max kipping hspu score equals total reps (fitness equals max push ups full length then max knees) B)work to a heavy set of 12 single power cleans C)work to a max height for 18 box jumps D) hollow rocks (aim to hold as long as you can ) Tuesday 29/8 Shoulder/core/accessory circuit x2 2:00 David Hasselhoff 2:00 max double under attempts (p=triple unders) 2:00 banded glute walks For time "Grace" Wednesday 30/8 Chipper 15 barbell cleans 60/40kg (performance =squat clean) 30 toes-to-bars 30 box jumps (24”/20”) 15 bar muscle-ups (females: 10 muscle-ups fitness=chest to bar pull ups) 15 push press 60/40kg 15 thrusters 60/40kg 30 burpees(fitness =20) 30/20 calories Work in groups and have a staggered start Thursday 31/8 Performance 40/30kg Every 2:00 perform(18 mins) 1 snatch grip deadlift 1 hang squat snatch 1 overhead squat Add 5kg every interval (If you are unsuccessful drop to fitness movements for remainder of 20min block) Rest 5 mins and organise weights then perform EMOM 9 1 complex@75-85% of complex Fitness 40/30kg Every 2:00 perform(18mins) 1 deadlift 1 hang power clean 1 front squat Add 5kg every interval (If you are unsuccessful drop core circuit movements for remainder of 20min block) Core Circuit = Amrap of 5 v-ups 10 bird dogs (Thanks Shaun) 15 crunches Rest 5 mins and organise weights then perform EMOM 9 1 complex@75-85% of complex Friday 1/9 2:30on 1:00off x2 Push press 40/30kg Over bell burpees Start at 1 rep and +1 every round 1:30 rest then 2:30on on 1:00off x2 Jumping alternating lunges (L+R=1) Russian swings 32/24kg Start a 1 rep and +1 each round 1:30 rest then 2:30 on 1:00off x2 Calories Hand release push ups Start at 1 rep +1 each round Saturday 2/9 Partner "Danny" Split any way you wish

[cfagema]

Week 2 of 3 Monday 21/8 5 mins power clean tech 1:40 on 0:20 off x 3rounds A) max strict hspu + max kipping hspu score equals total reps (fitness equals max push ups full length then max knees) B)work to a heavy set of 10 single power cleans C)work to a max height for 15 box jumps D) hollow rocks (aim to hold as long as you can ) Tuesday 22/8 Shoulder/core/accessory circuit x2 2:00 David Hasselhoff 2:00 max double under attempts (p=triple unders) 2:00 banded glute walks For time "Diane" 21-15-9 Deadlifts 100/65kg (fitness =70/45kg) Handstand push ups (push ups) Wednesday 23/8 Chipper for time 40/30 calories buy in Then 3 rounds of 25 burpees (F=15) 20 front squats 50/35kg (f=30/20kg) 15 toes to bar 10 dumbbell snatches Thursday 24/8 Performance 35/25kg Every 2:00 perform(18 mins) 1 snatch grip deadlift 1 hang squat snatch 1 overhead squat Add 5kg every interval (If you are unsuccessful drop to fitness movements for remainder of 20min block) Rest 5 mins and organise weights then perform EMOM 7 1 complex@75-85% of complex Fitness 35/25kg Every 2:00 perform(18mins) 1 deadlift 1 hang power clean 1 front squat Add 5kg every interval (If you are unsuccessful drop core circuit movements for remainder of 20min block) Core Circuit = Amrap of 5 v-ups 10 bird dogs (Thanks Shaun) 15 crunches Rest 5 mins and organise weights then perform EMOM 7 1 complex@75-85% of complex Friday 25/8 1:30 on 0:30off x3 Barbell thrusters 50/35kg Over bell burpees Start at 1 rep and +1 every round 1:30 rest then 1:30 amrap on 0:30off x3 K'bell snatch 28/20kg Sit ups(bell between feet) Start a 1 rep and +1 each round 1:30 rest then 1:30amrap on 0:30off x3 Calories Hand release push ups Start at 1 rep +1 each round Saturday 26/8 Hero WOD "NATE" Partner WOD split any way you wish

[cfagema]

Week 1 of 3 Monday 14/8 10 mins power clean tech 1:40 on 0:20 off x 2 rounds A) max strict hspu + max kipping hspu score equals total reps (fitness equals max push ups full length then max knees) B)work to a heavy set of 8 single power cleans C)work to a max height for 12 box jumps D) hollow rocks (aim to hold as long as you can ) Tuesday 15/8 Shoulder/core/accessory circuit x2 2:00 David Hasselhoff 2:00 max double under attempts (p=triple unders) 2:00 banded glute walks For time 15-12-9 deadlifts 120/80kg With 9-15-21 Pull ups Wednesday 16/8 Chipper for time (cap= 5mins per movement) 80/60calories 70 toes to bar 60 pistol squats (fitness air squats) 50m overhead single arm walking lunges (dumbbell choose own weight) Thursday 17/8 Performance 30/20kg Every 2:00 perform(20mins) 1 snatch grip deadlift 1 hang squat snatch 1 overhead squat Add 5kg every interval (If you are unsuccessful drop to fitness movements for remainder of 20min block) Rest 5 mins and organise weights then perform EMOM 5 1 complex@75-85% of complex Fitness 30/20kg Every 2:00 perform(20mins) 1 deadlift 1 hang power clean 1 front squat Add 5kg every interval (If you are unsuccessful drop core circuit movements for remainder of 20min block) Core Circuit = Amrap of 5 v-ups 10 bird dogs (Thanks Shaun) 15 crunches Rest 5 mins and organise weights then perform EMOM 5 1 complex@75-85% of complex Friday 18/8 1:00amrap on 0:30off x3 Double dumbbell thrusters Over bell burpees Start at 1 rep and +1 every round 1:30 rest then 1:00 amrap on 0:30off x3 K'bell swings 32/24kg Russian twist (L+R=1) Start a 1 rep and +1 each round 1:30 rest then 1:00amrap on 0:30off x3 Calories Hand release push ups Start at 1 rep +1 each round Saturday 19/8 "Chelsea "

[cfagema]

Programming week 3 of 3 Monday 7/7/17 EMOM 15 power circuit , no score A, 8 reps strict pull ups (weighted if possible) focus on explosiveness on the way up control on decent B, 0:40 hollow hold (perform a strict decent v up every 5 seconds if possible ) C, 8 heavy double dumbbell cleans Then for time 100 hand release push ups for time F= 50 push ups +50sit ups for time break any way Tuesday 8/8/17 0:30 rest between stations 2:00 banded glute walk 2:00 glute bridge 2:00 plank hold (add weights if possible) Conditioner No measure , focus on constant movement and muscle activation 2:00on 0:30 off 1:00on 0:30 off 0:30 on 0:30 off -Steady state hold on machines (use a non preferred machine if possible ) -AMRAP 3 bar muscle ups 5 deadlifts 100/65kg (f=60/40kg) - AMRAP Weighted box step ups 20 in 24/16kg Wednesday 9/8/17 Performance : For time 20-2 thrusters 30/20kg 2-20 hang power cleans Fitness: For time 20-2 double dumbbell thrusters 1-10 box jumps Thursday 10/8/17 Every 1:30 for 24minutes perform 5 reps of one movement , when you can no longer safely perform that movement move on to the next one Performance starts at 20/10kg and has 5kg weight increments increasing Fitness starts at 20/10kg and has 2.5kg weight incremental increases -Strict press -Push press -Push jerk When you can no longer perform movements move to an amrap of 15 calories (sprinted) 25 sit ups 0:35 hollow rocks Friday 11/8/17 3:00on 2:00off x4 0:50 calories 20 overhead squats 40/30kg (f=front squats) Max bar tap burpees Score equals calories + burpees Saturday 12/8/17 Partner "KALSU" Split any way you wish

[cfagema]

Programming week 2 of 3 Monday 31/7/17 EMOM 12 power circuit , no score A, 8 reps strict pull ups (weighted if possible) focus on explosiveness on the way up control on decent B, 0:40 hollow hold (perform a strict decent v up every 5 seconds if possible ) C, 12 heavy k'bell SDHP "Elizabeth " 21-15-9 Power cleans 60/40kg Ring dips (scale dips to push ups) Scale weight appropriately Tuesday 1/8/17 0:30 rest between stations 2:00 banded glute walk 2:00 glute bridge 2:00 plank hold Conditioner No measure , focus on constant movement and muscle activation 2:00on 0:30 off 1:00on 0:30 off 0:30 on 0:30 off -Steady state hold on machines (use a non preferred machine if possible ) -AMRAP 10 alternating dumbbell snatches 5 over bell burpees - AMRAP 3 sit-ups 6 toes to bar 9 v-ups Wednesday 2/8/17 Performance : For time (8min cap) 10-1 Ring dips Pistol squats Then For time (8min cap) 10-1 Calories Box jumps 24/20in Fitness: For time 8 min cap 10-1 Single dumbbell thrusters Hanging knees to chest Then For time 8min cap 9-1 Calories Box jumps 24/20in Thursday 3/8/17 Every 1:30 for 21 minutes perform 5 reps of one movement , when you can no longer safely perform that movement move on to the next one Performance starts at 20/10kg and has 5kg weight increments increasing Fitness starts at 20/10kg and has 2.5kg weight incremental increases -Strict press -Push press -Push jerk When you can no longer perform movements move to an amrap of 15 calories (sprinted) 25 sit ups 0:35 hollow rocks Friday 4/8/17 3:00on 2:00off x4 0:50 wall balls 30 Double unders 25 double k'bell deadlifts Max calories in remaining time Score equals calories + wall balls Saturday 5/8/17 "Barbara " Fitness = 3 rounds

[cfagema]

Programming week 1 of 3 Monday 24/7/17 EMOM 9 power circuit , no score A, 8 reps strict pull ups (weighted if possible) focus on explosiveness on the way up control on decent B, 0:40 hollow hold (perform a strict decent v up every 5 seconds if possible ) C, 8 box jumps 36/30in CNJ tech/practice Then "Grace" 30 clean and jerks for time 60/40kg Choose weight you can safely perform this WOD with , 5 minute STRICT cut off Scale weight appropriately Tuesday 25/7/17 0:30 rest between stations 2:00 banded glute walk 2:00 glute bridge 2:00 plank hold Conditioner No measure , focus on constant movement and muscle activation 2:00on 0:30 off 1:00on 0:30 off 0:30 on 0:30 off -Steady state hold on machines (use a non preferred machine if possible ) -AMRAP 10 alternating single arm k'bell swings 10 controlled goblet squats - AMRAP 3 bar tap burpees 6 push ups Wednesday 26/7/17 Performance : For time (8min cap) 10-1 Strict toes to bar Handstand push ups Then For time (8min cap) 10-1 Alternating k'bell snatches 16/12kg Single k'bell overhead squats Fitness: For time 8 min cap 10-1 Med ball sit ups Deficit (20kg each side) push ups Then For time 8min cap 10-1 Alternating k'bell snatch 16/12kg Goblet squats Thursday 27/7/17 Working in groups of three 27min workout each interval is set at 1:30 -30/20kg starting weight fitness -40/30kg starting weight performance -add 5kg every interval -Fitness equals front squats and then to back squats -Performance equals overhead squats and then to front squats Every 1:30 each person must perform two reps of their squatting movement When you cannot safely continue up the ladder move on to side and perform 1:00 on 1:00 off 10 v ups 10 supermans 10 sit ups Friday 28/7/17 3:00on 2:00off x4 0:50 calories sprinted 15 burpees (f=10) 10 box jumps 24/20in Max wall balls Score equals calories + wall balls Saturday 29/7/17 Partner hero WOD "Joshie" Split reps any way you wish Scale pull ups to regular pull ups of need be Scale to power snatch if need be

[cfagema]

Programming 3 of 3 17/7/17 Monday Strength EMOM Working in groups of three 12 mins to find a heavy 3 power clean Then 21 min alternating EMOM A)3 power cleans between 90-100% of heavy 3 B) 10-15 hand release push ups (P= 10-15 ring dips) C) 12/9 calories sprinted (P=16/12) 18/7/17 Tuesday Warm up/core 0:45on 0:15 off x3 (12 mins) K'bell stiff legged deadlifts Dumbbell strict press (L) Single leg deadlifts dumbbell (F=hip bridges) Dumbbell strict press (R) Performance 3 rft 30 wall balls 9/6kg 15 bar tap burpees Fitness 3 rft 20 single dumbbell thrusters 7 burpee box jumps 19/7/17 wed Fitness = 5x8 strict pull ups Performance = max strict pull ups + max UB kipping pull ups (c2b if possible) x5 (no longer than 1:30 rest between sets) Chipper For time 30 pull ups (P=50) 20 power cleans 50/35kg (p=80/50kg) 10 box jumps 30/24in 300m row/200m ski/ 600m bike 20/7/17 thur Working in groups of three 24min workout each interval is set at 1:30 -30/20kg starting weight fitness -40/30kg starting weight performance -add 5kg every interval -Fitness equals front squats and then to back squats -Performance equals overhead squats and then to front squats Every 1:30 each person must perform two reps of their squatting movement When you cannot safely continue up the ladder move on to side and perform 1:00 on 1:00 off 10 v ups 10 supermans 10 sit ups 21/7/17 Friday The goal of this WOD isn't to score a certain number but more to maintain a certain number and intensity whilst under fatigue Buy in = 5:00on machines pick an intensity and maintain above that level for the entirety of the 5:00 (don't blow up just work hard aim to add intensity from last week ) Then immediately perform 4 rounds of 0:30 alternating jump lunges 0:30 air squats Buy out= 400m run Score equals run time 9 minute amrap strength circuit Max effort double k'bell bent over rows 10-20 pull up rig banded pull aparts 10-20 Light weight scarecrows 22/7/17 Partner hero WOD Hildy WORKOUT For time: 100-calorie row 75 thrusters, 45/35lb. barbell 50 pull-ups 75 wall-ball shots, 20/14lb. ball 100-calorie row If you’ve got a 20/14lb. vest or body armor, wear it.

[cfagema]

Programming 2 of 3 10/7/17 Monday Strength EMOM Working in groups of three 12 mins to find a heavy 5 deadlift Then 21 min alternating EMOM A)5 deadlifts between 80-90%. of heavy 5 B) 10-15 hand release push ups (P= 10-15 ring dips) C) 12/9 calories sprinted (P=16/12) 11/7/17 Tuesday Warm up/core 0:45on 0:15 off x3 (12 mins) K'bell good mornings Dumbbell strict press (L) Hip bridge with weight plates Dumbbell strict press (R) Interval work 9 minutes 0:20on 0:10off Wall balls 9/6kg Russian swings 32/24kg Box jumps 36/30in Score equals max total reps (keep running score in head) 12/7/17 wed Fitness = 5x8 strict pull ups Performance = max strict pull ups + max UB kipping pull ups (c2b if possible) x5 (no longer than 1:30 rest between sets) In teams of 3 with a 10 minute cap You must aim to accumulate 250 calories One Resting partner must hold an abdominal plank Once target is hit , score equals max bar muscle ups in remaining time (f=pull ups) 13/7/17 thur Working in groups of three 21 min workout each interval is set at 1:30 -30/20kg starting weight fitness -40/30kg starting weight performance -add 5kg every interval -Fitness equals front squats and then to back squats -Performance equals overhead squats and then to front squats Every 1:30 each person must perform two reps of their squatting movement When you cannot safely continue up the ladder move on to side and perform 1:00 on 1:00 off 10 v ups 10 supermans 10 sit ups 14/7/17 Friday The goal of this WOD isn't to score a certain number but more to maintain a certain number and intensity whilst under fatigue Buy in = 3:30 on machines pick an intensity and maintain above that level for the entirety of the 3:30 (don't blow up just work hard aim to add intensity from last week ) Then rest 0:30 and begin gymnastics work 3 rounds of 1:00 between box dips (f=push ups) 1:00 L-hang holds Rest 0:30 after last set Buy out= 1:30 of max effort burpees Score equals burpees 6 minute amrap strength circuit Max effort double k'bell bent over rows 10-20 pull up rig banded pull aparts 10-20 Light weight scarecrows 15/7/17 "Optimus Prime" AMRAP in 7 minutes Wall Ball Shots (20/14 lb) 5 Deadlifts (100/70kg) at the top of each minute Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.

[cfagema]

Programming 1 of 3 3/7/17 Monday Strength EMOM Working in groups of three 12 mins to find a heavy 5 back squat Then 21 min alternating EMOM A)5 back squats between 90-100%. of heavy 5 B) 10-15 hand release push ups C) 12/9 calories sprinted (P=16/12) 4/7/17 Tuesday Warm up/core 0:45on 0:15 off x3 (12 mins) Stiff legged k'bell deadlift Dumbbell strict press (L) Hip bridge with weight plates Dumbbell strict press (R) 21-15-9 (5min cap) Deadlifts 100/65kg (F=70/45kg) Over bell burpees 5/7/17 wed Fitness = 5x8 strict pull ups Performance = max strict pull ups + max UB kipping pull ups (c2b if possible) x5 (no longer than 1:30 rest between sets) For time 10-1 Toes to bar (fitness equals v-ups) Box jumps 24/20in K'bell swings 24/16kg 6/7/17 thur 25 min cap Work to a 1 rm clean and jerk (squat clean if possible ) If you reach a max before the cap drop back 10% and try and perform more reps at weight ) 7/7/17 Friday The goal of this WOD isn't to score a certain number but more to maintain a certain number and intensity whilst under fatigue Buy in = 2:30 on machines pick an intensity and maintain above that level for the entirety of the 2:30 (don't blow up just work hard) Then rest 0:30 and begin core/cardio work 3 rounds of 1:00 Russian twist with weight plates 1:00 mountain climbers Rest 0:30 after last set Buy out= 2:30 of double unders/attempts or triple under attempts 9 minute amrap strength circuit Max effort double k'bell bent over rows 10-20 pull up rig banded pull aparts 10-20 Light weight scarecrows 8/7/17 "Froning 5" 5 rft 5 bench press 90kg 5 power cleans 90kg Pick a weight you can perform virtually unbroken

[cfagema]

Programming week 3 of three (Test week) Programming test week!! MON Accelerate FITNESS: CROSSFIT TOTAL 20 mins to find 1RM Back squat 15 mins to find 1 RM strict press 20 mins to find 1 RM Deadlift (must be able to perfrom all movements safely) TUE AGEMA TABATA ENDURANCE TEST v2 3:00 TABATA TABATA= 6x 0:20 on 0:10 off Hand release push ups Assault bike calories Pull ups (strict, record bands if necessary) Burpees (bar tap) Toes to bar (scale equals sit ups with kettle bell between feet) Rower Calories score= total reps of each exercise , must record individual exercises MINIMUM rest= 1min max equals 2min WED Accelerate Performance "Muscle town" 10 minute cap 5 rounds for time 20 k'bell swings 32/24kg 10 HSPU Score equals max bar muscle ups in remainder of time FITNESS "Jump city" 10 minute cap 5 rounds for time 20 k'bell swings 20/12kg 15 HR push ups (write knees if performed on knees) Score equals max box jumps 24/20in in remainder time THU AGEMA BAR COMPLEX 20min cap max weight for 2 deadlifts 2 hang power cleans 1 hang squat clean 1 S.T.O. (three times without dropping bar) FRI Accelerate =boxing These interval tests are designed to be all out maximum efforts for the 2 minutes of work KTB! FITNESS: AGEMA INTERVAL TEST 2:00 on 2:00 off x5 in the 2:00 you must complete 30/20 calories (sprint) max plate jump burpees in remaining time SCORE= Max Burpees PERFORMANCE: AGEMA INTERVAL TEST 2:00 on 2:00 off x5 200m sprint 12 burpees max double unders SCORE= max double unders Sat Pool recovery session

[cfagema]

Programming week 2 of 3 Monday 19/6/17 10 mins to Work to a heavy triple back squat Then with 90% Every 1:30 perform 3 reps for 12mins Max effort 1:30minutes each station 0:30 recovery Wall balls Dumbbell thrusters Goblet squats Jump squats Must perform in this order Tuesday 20/6/17 Shoulder/core circuit/warm up (no score) O:30 per station (10mins) Dumbbell reverse flys Hollow hold/ v-hold Ring rows Russian twists 20/12k For time Buy in 20 strict pull ups Then 21-15-9 Between box dips (f=HR push ups) V ups Mountain climbers (L+R equals 1) Then Buy out 20/16 calories sprint Wednesday 21/6/17 AMRAP 14 2 bar muscle ups (f=pull ups) 3double k'bell/dumbbell thrusters (heavy) 2 box jumps 36/30in (f=24/20in) + E2mom 100m run performance starts on minute 1 fitness on minute 2 ROMWOD Thursday 22/6/17 "Bar-dio" workout 20 min cap Performance , max weight for 2 snatch grip deadlift 1 hang power snatch 1 overhead squat (You may meld the hang power snatch and overhead squat into a hang snatch) After each attempt no matter what weight perform a 10 calorie sprint Fitness max weight for 2 deadlifts 1 hang power clean 1 STO (You may meld the hang power snatch and overhead squat into a hang snatch) After each attempt no matter what weight perform a 7 calorie sprint Friday 23/6/17 Accelerate =boxing TABATA Burpee broad jumps 3m track Ring rows Toes to bar Alternating jump lunges Score each exercise individually Score equals lowest rep range on each exercise Sat 24/6/17 Partner hero WOD "Jason" Must swap reps every 0:30 Fitness = pull ups x2

[cfagema]

Week 3 of 3 Monday 5/6/717 Back squats E2MOM 16 minutes 5 reps at 80%of heavy 5 from first week For time x 2 rest 1:1 total time equals score 300mrow ,200m ski, 500m bike Then 25 burpee box jump overs 30/24in (fitness=box jump overs) Score is total working time (score reps in comments ) ACCELERATE Partner workout Running clock 24 minute climb the ladder Partner A works for 2mins while partner B Rests and swap Amrap 8 10 k'bell swings 8 box jumps 6 burpees Amrap 8 10 ring rows 8 push ups 6 burpees Amrap 8 10 calories 8 sit ups 7 burpees Tuesday 6/6/17 Work in groups of three (score weights used) 0:45 on 0:15rotation x12mins Strict pull ups (weighted for performance) Hollow rocks Dumbbell strict press Death by 3 station 15mins Work in groups of three choose a weight you can all share for a challenge Performance: starts at 7 reps Fitness: starts at 1 rep A) calories B) box jumps C) power cleans 40/30kg Wednesday 7/6/17 Bent over rows (performance =pendlay row) 5x8 reps , work to a heavy 8 and maintain posture aim to add between 2.5-5kg from last week 2:00on 2:00off x5 Amrap rounds and reps Keep climbing reps until the end of 2 mins , start where you left off last interval 9 toes to bar 12 weighted box step ups (24/16kg) 15 bench bunny hops (L+R = 1) ACCELERATE 0:45 on 0:15 changeover 12 stations x 2 rounds Calories Hollow rocks Plate push ups Box jumps Jumping lunges Driveway runs Dumbbell single arm rows L Mountain climbers Dumbbell single arm rows R Arch hollows Driveway runs Bench bunny hops Thursday 8/6/17 Ladies= 2.5kg jumps Gents=5kg jumps 30 minute EMOM WOD -Climb the ladder as high as safety allows, -change weights quickly and set up on bar quickly -Work in groups of 3, when you drop out move to side and begin core circuit of 1:00 on 1:00off 10 v ups 10 mountain climbers 10 supermans Fitness= 20kg start weight power snatch until technique breaks Then power clean until technique breaks Then deadlift until technique breaks Performance =30kg start weight Full snatch until technique breaks Then full clean until technique breaks Then deadlift until technique breaks Friday 9/6/17 Opposing ladder PERFORMANCE Strict chest to bar pull ups 10-1 Calories 2-20 FITNESS Box jumps 12-1 Push ups 1-12 ACCELERATE BOXING FREESTYLE CLASS Saturday 10/6/17 "Kelly" Fitness = 3 rounds of Kelly

[cfagema]

Week 2 of 3 Monday 29/5/17 Back squats E2MOM 14 minutes 5 reps at 75% of heavy 5 from last week For time 1.5km row , 1km ski, 2.8km bike Then Start at the nearest minute Max wall balls in a minute Max burpees in a minute Max v-ups in a minute Max push ups in a minute Score is total working time (score reps in comments ) ACCELERATE Partner workout Running clock 25 minute climb the ladder Partner A works for 30 seconds while partner B Rests and swap 1,2,3,4,5 and so on Russian swings Russian twists (same weight) K'bell hip bridge Tuesday 30/5/17 Work in groups of three (score weights used) 0:45 on 0:15rotation x12mins Strict pull ups (weighted for performance) Hollow rocks Dumbbell strict press Death by 3 station 15mins Work in groups of three choose a weight you can all share for a challenge Performance: starts at 7 reps Fitness: starts at 1 rep A) calories B) ring rows C) overhead squats 30/20kg (F=front squats) Wednesday 31/5/17 Bent over rows (performance =pendlay row) 5x8 reps , work to a heavy 8 and maintain posture aim to add between 2.5-5kg from last week 2:00on 2:00off x5 Amrap rounds and reps Keep climbing reps until the end of 2 mins , start where you left off last interval 9 over the bell squat jumps 12 alternating k'bell snatches 24/16kg (f=overhead swings) 15 Russian twists (L+R = 1) ACCELERATE 0:45 on 0:15 changeover 12 stations x 2 rounds Calories Sit ups Plate push ups Box jumps Jumping lunges V-sit crunches Dumbbell press 10/6kg Mountain climbers Jump squats Arch hollows Russian swings Bench bunny hops Thursday 1/6/17 Ladies= 2.5kg jumps Gents=5kg jumps 27 minute EMOM WOD -Climb the ladder as high as safety allows, -change weights quickly and set up on bar quickly -Work in groups of 3, when you drop out move to side and begin core circuit of 1:00 on 1:00off 10 v ups 10 mountain climbers 10 supermans Fitness= 20kg start weight power snatch until technique breaks Then power clean until technique breaks Then deadlift until technique breaks Performance =30kg start weight Full snatch until technique breaks Then full clean until technique breaks Then deadlift until technique breaks Friday 2/6/17 Opposing ladder PERFORMANCE Overhead squats 42.5kg/30kg 12-1 Hang power snatches 1-12 FITNESS Strict pull ups 12-1 Box jumps 1-12 ACCELERATE BOXING FREESTYLE CLASS Saturday 3/6/17 Partner "Nate" Fitness = Pull ups x4 Push ups x8 Kbs =20/12kg Must swap each round

[cfagema]

Week 1 of 3 Monday 22/5/17 Back squats After warm up 8 minutes to find a heavy 5 Focusing on explosiveness at the top Then Emom 8 minutes 5 reps at 70% For time 1km row , 800 ski, 2km bike Then 21-15-9 Wall balls 9/6kg(f=9ft) Bar tap burpees (regular burpees) ACCELERATE Partner workout Running clock 22 minute AMRAP Partner A works for 1 minute while partner B Rests and then swap 100 calories 100 air squats 100 Russian swings 100 ab wheel roll outs (scale = v-ups) Tuesday 23/5/17 Work in groups of three (score weights used) 0:45 on 0:15rotation x9 mins Strict pull ups (weighted for performance) Hollow rocks Dumbbell strict press Death by 3 station 15 mins Work in groups of three choose a weight you can all share for a challenge Performance: starts at 7 reps Fitness: starts at 1 rep A) calories B) mountain climbers (L+R =1) C) barbell push press Wednesday 24/5/17 Bent over rows (performance =pendlay row) 5x8 reps , work to a heavy 8 and maintain posture 2:00on 2:00off x5 Amrap rounds and reps Keep climbing reps until the end of 2 mins , start where you left off last interval 15 c2b pull ups 12 double k'bell cleans (f=Russian swings) 9 burpee box jumps ACCELERATE 0:45 on 0:15 changeover 12 stations x 2 rounds (24 mins) Air squats Sit ups Push ups Jack knives Jumping lunges V-ups Dumbbell press 10/6kg Burpees Jump squats Hollow rocks Ring rows Mountain climbers Thursday 25/5/17 Ladies= 2.5kg jumps Gents=5kg jumps 24 minute EMOM WOD -Climb the ladder as high as safety allows, -change weights quickly and set up on bar quickly -Work in groups of 3, when you drop out move to side and begin core circuit of 1:00 on 1:00off 10 v ups 10 mountain climbers 10 supermans Fitness= 20kg start weight power snatch until technique breaks Then power clean until technique breaks Then deadlift until technique breaks Performance =30kg start weight Full snatch until technique breaks Then full clean until technique breaks Then deadlift until technique breaks Friday 25/5/17 Opposing ladder PERFORMANCE Ring dips 20-2 Wall balls 2-20 FITNESS Shoulder to overheads 40/30kg 20-2 Air squats 2-20 ACCELERATE BOXING FREESTYLE CLASS Saturday 26/5/17 Partner hero WOD "Josh" F=front squats