This weeks training !


Hey Crew! 🙂

Last week on the cycle!

Monday is the last day for the tempo work on the squats so stick with it one last time. Next week we will be going into a two week testing phase with some more CrossFit-y WODs to get you breathing a bit more and get you some numbers for what we have in store going forward.

We have addressed a lot of issues a lot of you have been having and done a lot of work on balancing you out to curb stop those pesky niggly injuries and get you moving as well as possible. Now to use it ! The cycle coming your way is not easy. If you thought IWT was hard then we have some treats coming your way ! Looking forward to seeing you all have a “great” time in classes 😛

Lets get it!

Coach Milo


Workout of the Day – Monday

CrossFit

A) Back squat: 3,2,1,2,3 @ tempo 20X1
* Rest 3 minutes between sets

B) 3 sets of:
12-9-6

Wall balls – Either heavier, or higher, than usual target
Kettlebell swing 32/24kg
30 Double unders
Rest 2 minutess between sets

Extra Credit: 4 sets, not for time
10 Alternating weighted pistols (choose a challenging load – or scale back to DB Reverse Lunges)
10 Strict C2B pull-ups
30sec Weighted hollow rock (hold a plate in your arms and light DB between your feet)


Workout of the Day – Tuesday

CrossFit

A) Deadlifts: 12 minutes to build to a heavy 3 for the day

B) 3 Rounds for Time
400m Run
12 Deadlifts @ 1x/0.75 Bodyweight
21 Box jump – Challenging height but rebound!

MetCon Class

2 Rounds for time:
800m Run
30 Kettlebell deadlifts 32/24kg
50/45 Calorie assault bike/row
30 HSPU


Workout of the Day – Wednesday

CrossFit

A) 10-9-8-7-6-5-4-3-2-1
Ring push up (with feet elevated for added challenge)
Farmers carry 2 lengths after each set (32/24kg)

Rest 3-5mins before

B) 10-9-8-7-6-5-4-3-2-1
Ring rows (feet elevated onto a box)
Dumbbell bench press 28/20kg (U.B)

* Rest 3-5 minutes before…

D) 15 minute – Grinder pace
10m Handstand walk (scale back to 20m DB bear crawl with 20/15lbs dumbbells)
20m Walking lunge
30 Russian twists (15/side with medball)
40m Reverse sled pull – Heavy weight

Weightlifting Club

A) Snatch triples: 6 x 2 @ 80-85%
B) Snatch pulls: 3 x 2 @ 105%
C) Back squats
2 x 2 @ 85%
2 x 2 @ 87.5%
D) Bent over barbell rows
3 x 8 @ by feel

Strength bias
A) Back squat
1 x 2 @ 80%
1 x 2 @ 82.5%
1 x 2 @ 85%
1 x 2 @ 87.5%
B)Snatch: 4 x 2 @ 75-80%
C)Snatch Deadlift: 3 x 2 @ heavy
D)Pull ups or dips(weighted): 3 x 5


Workout of the Day – Thursday

CrossFit

A) Back Squat:8 x 2 reps @ 55% every 60 seconds

There will be a 25 minute cap for B and C just move through it at your own pace. This is not a crush yourself WOD unless you can competently do all the movements unbroken with ease. If not move well and get as far as you can and work on the things you need to.

B) For Time
10-9-8-7-6-5-4-3-2-1

Strict HSPU (scale back to Hand Release Push Ups)
Strict Pull ups

Rest 2-4 minutes before

C) For Time
1-2-3-4-5-6-7-8-9-10
Strict toes to rings
2 Length off set carry at a heavy weight

MetCon Class

1k Run
30 Dumbbell thrusters 22/16kg
1 mile assaut bike
30 Dumbbell thrusters 22/16kg
1k Row


Workout of the Day – Friday

A) Power snatch + 2 Hang power snatch: Every 2 minutes, for 16 minutes (8 sets)
*Building load throughout sets

B) Push press: 4, 4, 3, 3
* Hold for 2 seconds overhead on each rep
* Rest 2 minutes between sets

C) 4 sets, not for time
10 Single arm dumbbell push press/arm
15 Banded face pulls
10 Renegade rows


Workout of the Day – Saturday

CrossFit

For time:
100/80 Calorie row / assault bike
100 Wall balls 9/6kg
50 Weighted sit up (dumbbell if possible)
100/80 Calorie row / assault bike

Swap Row and Airdyne if possible.


Workout of the Day – Sunday, Weightlifting Club

Technique bias
A) Cleans : 6 x 2 @ 80-85%
B) Front squats: 5 x 1 @ 85%
C) Jerk dip +Split jerk : 5 x 1+2 @ 77.5-82.5%
D) Heavy front rack hold: 3 x 10-12 seconds @ As heavy as possible

Strength bias
A) Front squat
1 x 2 @ 80%
1 x 2 @ 82.5%
1 x 2 @ 85%
1 x 2 @ 87.5%

B) Cleans: 4 x 2 @ 75-80%
C) Split jerk: 4 x 2 @ 77.5-82.5%
D) Heavy front rack hold: 3 x 15 seconds @ As heavy as possible