Weekly CrossFit

30th March – 5th April

March 29, 2020

Monday 30th March

Upper body

Max HSPU / Pike Push up

Rest 1 min

for time 200% of max sets

 

Max  reps diamond push ups

Rest 30 secs

Max Wide are push ups

Rest 30 secs

Max reps kneeling push ups

 

E2MOM 14 mins

18 Prisoner squats

15 Tuck jumps

12 Cross body mountain climbers 

AMRAP in remaining time upto 1:40 mins

Flutter kicks

 

Tuesday 31st March

Core

4 Sets:

Seated L-sit hold

20 Alternating V-up

30 Sec hollow hold

Rest 1 minute

 

AMRAP 5 Minutes

10 Yoga press up

20 Pla


23rd – 29th March

March 24, 2020

Monday  23rd March

 

Forearm plank 60 sec on 60 sec off x 3

Rest 2 mins

5 Rounds constantly moving

10 Down Ups

20 Air squats

30 sec handstand hold (scale to long arm plank if you don’t trust not putting a hole in your wall kicking up)

 

Rest 2 mins

 

15 - 10 - 5

Wide Press Up

Regular Pres


2 Week BW – Home Training Programme

March 18, 2020

WEEK 1

Monday - Home

Against a 30 min running clock…

0 - 12

EMOM

Min 1 - 8-12 Burpees

Min 2 - 12-15 V-ups / Tuck Ups

Rest 3 mins

 

15 - 30

AMRAP 15

25 Air Squats

60 Sec Wall sit

25 Push Ups


16th – 22nd March 2020

March 15, 2020

Monday 16th March

 

Go every 2 mins

Back squat 

7 sets:

5 @ 80% 4 @ 82.5% 3 @ 85% 2 @ 90% 3 @ 90% 4 @ 85% 5 @ 82.5%.

 

3 Sets:

20 secs hollow hold + 10-15 v-ups

 

Go every 4 mins for 16 mins

25 Box jumps 

10 DB Cluster 22.5/ 15kg

10 DB Push press

 

Tuesda


9th – 15th March 2020

March 8, 2020

Monday 9th March

 

Giant set

6 sets:

9 DB bent over row

7 Weighted chin ups

15 Banded face pulls

Rest

 

2 sets:

10 Push jerk 70/ 50kg

 

5 RFT:

200m run

18 Thrusters 40/25kg

15 T2B

( time


2nd – 8th March

February 29, 2020

Monday 2nd March

 

Build to a OHS 6RM in 10 mins

 

3 sets:

8 Strict T2B

30 Secs arch hold

 

AMRAP 12

4 Power Clean tng 80/ 55kg

15 DB Push Press 22.5/15kg

18 DB Front Rack reverse lunge 

21 cals row, bike, ski

 

Tuesday 3rd March


24th February – 1st March

February 23, 2020

3 days deload and strength Retests

Monday 24th Feb

In pairs AMRAP 20 mins

20 Pull ups

30 Press ups

40 T2B 

50 Air squats

 

5RFT:

12 Burpees

15/11 Cals bike/ski/row

21 KBS 24/16kg

Time Cap: 15 mins

 

Tuesday 25th Feb

Go every 90 secs for 8 rds:

5 Hang power snatch 60/40kg

5 OHS

( Total time 16 mins )

 

4RFT:

12 DB Clean 22.5/ 15kg

12 DB Push Press

20 DB Box step up

( time cap 15 mins )

 

Wednesday 26th Feb

EMOM 30

1. 20 double und


17th – 26th Feb 2020

February 16, 2020

Monday 17th Feb

 

4RNFT:

200m Run

Rest 30 secs

10m Handstand Walk

Rest 30 secs

5 Strict chin ups (5 sec pause at top of each rep)

 

AMRAP 18 

 

50 Double unders 

10 Squat snatch 60/40kg

25 Calories 

10 T2B

 


10th – 16th FEB 2020

February 9, 2020

Monday 10th Feb

 

EMOM 12

Min 1. 5 strict Chin Ups

Min 2. 5 strict ring dips

(Weighted if possible)

 

AMRAP 20

50 Calories (any machine)

25 Back Squats 60/40kg

10 HSPU

 

Tuesday 11th Feb

 

Strict Shoulder press

3 x 70%


3rd Feb – 9th Feb 2020

February 2, 2020

Monday 3rd Feb 

 

Strict Shoulder press

5 x 65%

5 x 75%

5+ 85%

 

Accessory (Boring But Big)

5 x 10  Strict Shoulder press (8 RPE)

 

3RFT:

25 Thrusters 42.5/30kg

25 Pull Ups

25 Calories

(Timecap 15)

 

Tuesday


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