WOD

15 Oct 2018 – WOD

WORKOUT OF THE DAY

A) Weightlifting: Clean
15 minutes to build to a heavy single
* If it feels good, go for for a PB!

B) Strength / Conditioning

3 rounds for max reps of:
30 seconds: Power clean (70/45 kg)
– Rest 30 seconds –
25 seconds: Power clean
– Rest 35 seconds –
20 seconds: Power clean
– Rest 40 seconds –
15 seconds: Power clean
– Rest 45 seconds –
10 seconds: Power clean
– Rest 50 seconds –

* Choose a load around 60-70% of 1RM power clean, but something you can cycle for 10+ reps when fresh

14 Oct 2018 – Rock Climbing today!

Time to go Rock Climbing! At 1 pm (after classes have finished), join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

Remember to bring money for entry, plus any kit you might need to hire, and get ready to work that grip strength!


WORKOUT OF THE DAY

ENGINE WORK

In teams of 2, complete a 20 minute AMRAP of:
200m Run
15 Thrusters (42.5/30 kg)
15 Kettlebell swings (24/16 kg)
* Partners alternate complete movements

SPECIALIST SUNDAYS

A) Clean & Jerk
Build to a heavy single
* If it feels good, go for a PB!

B) Clean & Jerk
5 x 2 @ 85% of A

WOMEN’S ONLY

A) Every 2 minutes, for 10 minutes:
5 banded/strict/negative chin ups

B) 10 minute AMRAP for quality:
10 Dumbbell floor press
10 Barbell bent over row w/ prone grip

C) Every minute for 12 minutes, alternate between:
Minute 1: 1-3 Wall walks
Minute 2: 30 seconds Weighted hollow hold
Minute 3: 15-20 seconds Ring support hold
Minute 4: Rest

13 Oct 2018 – WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

In Teams of 2, complete:
3k Row
300 Double Unders
20 Rounds of "Cindy" (5 Pull-up, 10 Push-up, 15 Air squat)

* Split the Row and doubles unders as needed
* Alternate complete rounds of Cindy

Competition Class

A) Conditioning

4 rounds of:
15 Handstand Push-ups
100m Run
15 Toes to bar
100m Run
15 Power Snatches (40/30 kg)

* Practice pacing
* Have a game plan for HSPU, T2B and P.Sn

12 Oct 2018 – WOD

WORKOUT OF THE DAY

A) Strength: Front squat
Tempo front squat: 3 x 5 @ 33X1
* Add 2.5 to 5kg from last week
* Perform 1 set every 4 minutes
* This is the last week of this progression

or

Dynamic effort front squat: 8 x 2 @ 60% w/bands
* Rest 60 seconds between sets

B) Conditioning
CrossFit Open 13.2
10 minute AMRAP:
5 Shoulder-to-Overheads (52.5/35 kg)
10 Deadlifts (52.5/35 kg)
15 Box Jumps (24/20 in)

11 Oct 2018 – Reminder: Rock Climbing this Sunday, 1 pm

Don’t forget, on Sunday 14 October, from 1 pm (after classes have finished), you can join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

No prior experience is needed and there are plenty of options for everyone, from first timers to the advanced.

Entry in to Building One+ is £11, plus any kit you might need to hire (shoes, etc) and there’s no need to book on Team up, just show up on the day!


WORKOUT OF THE DAY

A) Gymnastics/Conditioning

12 minute AMRAP, for quality:
1, 2, 3...Pull-ups, unbroken
1, 2, 3...Handstand push-ups, unbroken

- Rest 3 minutes -

12 minute AMRAP:
40 Double unders
20 Wall ball (9/6 kg)
10 Toes to bar (or 15 Ab-mat sit-ups)

* The first 12 minutes is about working for quality.
* Only unbroken sets count. If you fail on a set move back 2 reps and continue. For example if I miss the round of 10 pull-ups, I will continue with my 10 HSPU but then revert back to 8 Pull-ups (and then 11 HSPU).
* The second 12 minutes is about pushing the intensity... get some!

09 Oct 2018 – WOD

WORKOUT OF THE DAY

A) Strength/Endurance
Front squat: 3 x 4.4.4.4
* Add +2.5 to 5kg from last week (this is sets of 4 this week!)
* 10 seconds rest between 4's
* 4 minutes rest between sets
* This is our last session of this progression

B) Conditioning
Every 90 seconds, for 24 minutes (4 rounds):
20/15 Calorie assault bike (or row)
15/12 Burpee box jump overs (24/20 in)
200m Run
15 Dumbbell thrusters (22.5/15 kg)

* If the prescribed repetitions or distances are unattainable, adjust the reps so that you are able to complete the first round relatively comfortably (this means in approx 60 seconds when fresh)
* This can be also be scaled UP if needed

07 Oct 2018 – Reminder: Rock Climbing on Sunday 14 October

Don’t forget, on Sunday 14 October, from 1 pm (after classes have finished), you can join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

No prior experience is needed and there are plenty of options for everyone, from first timers to the advanced.

Entry in to Building One+ is £11, plus any kit you might need to hire (shoes, etc) and there’s no need to book on Team up, just show up on the day!


WORKOUT OF THE DAY

ENGINE WORK

6 rounds, for max calories/reps of:
30 seconds: Rowing
– Rest 30 seconds –
30 seconds: Double-Unders
– Rest 30 seconds –
30 seconds: Assault Bike
– Rest 30 seconds –

SPECIALIST SUNDAY

A) Weightlifting: Snatch

With an empty barbell, complete 5 rounds, for quality
3 Hang snatch high pull
3 Hang muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch
3 Snatch

B) Snatch
15 minutes to build to a heavy 3, drop and go

C) Snatch
Perform 4 x 3 @ 90% of weight from B

WOMEN’S ONLY

A note from Coach Alice…
”For the next 4 weeks we will continue to further focus on back strength as well as new compound movements to increase strength and muscle (i.e. bench press, sumo deadlifts and zercher squats). More skill work in toes to bar coming up too!”


A) Sumo Deadlift:
4 x 8 @ 60-70%
*90 seconds rest

B) Every minute for 12 minute, alternate between:
Minute 1: 3 Negative or Strict Chin Ups*
Minute 2: 3 Negative or Strict Ring Dips
Minute 3: Rest

C) 12 minute AMRAP for quality:
8-10 Barbell good morning
8-10 RFE split squat
8-10 Barbell bent over row w/prone grip