Week 7 of our 12 week cycle.
Here’s a little reminder of the focus for each day of the week now that we’ve added in extra Endurance classes on Tuesday and Fridays:
Monday: Snatch / Classic CrossFit style WOD with barbell
Tuesday: Gymnastics / Body weight
Wednesday: Back squat / Aerobic / Longer WOD
Thursday: Clean & Jerk / Classic style CrossFit WOD
Friday: Functional bodybuilding / Unilateral exercises
Saturday: Push/Pull alternating
Sunday: Olympic lifting class
MONDAY 13th MAY
3 rounds for time
10 back squats @ bodyweight (bar must start on the ground, no racks allowed.)
TUESDAY 14th MAY
Progressing on last week with a slight increase in the reps.
Min 1: 4-6 strict pull ups / strict CB2
Min 2: Accumulate 15-25 second ring support (Scale idea: box support)
Min 3: 4-6 Strict HSPU (Scale idea: seated DB press)
4 Rounds For Time
40 DU / 100 SU
30 Box jumps 24/20”
20 KBS 24/16kg (Full swings)
10 Single arm push press (5 each arm. Try to use the same weight as swings)
WEDNESDAY 15th MAY
5 x 5 @ tempo 21X1 (1 more set than last week)
Rest 2.5 minutes between sets.
1 sec pause at bottom – stick to the tempos!
PARTNER INTERVAL WOD:
AMRAP 20 minutes in pairs.
Partners will switch every 30 seconds recording their reps on each movement. The score is the total score combined. Partners must use the same piece of equipment (e.g the same rower).
4 rounds of:
Min 1: Wall ball shots 9/6kg
Min 2: Row calories
Min 3: T2B
Min 4: Bike calories
Min 5: Push ups
THURSDAY 16th MAY
7 minute AMRAP
3 Thrusters @ 42.5/30kg
3 Burpee over bar
6 Burpee over bar
9 Burpee over bar
…. adding on 3 reps every round.
FRIDAY 17th MAY
Perform as supersets:
A1. Strict toes to bar x 6-8
A2. 30-40 seconds superman hold (squeeze glutes and engage posterior chain)
B1. DB/KB floor press x 10 @ tempo 31X1
B2. 30 second wall sit (optional weighted)
15 Minutes – not for score
100ft farmers carry (2x KB/DB’s)
75 single unders
50 prisoner squats
25 ring push ups
SATURDAY 18th MAY
Deadlift @ tempo 21X2 (2 seconds down, 1 second at the bottom, eXplode up, 2 seconds at the top to reset and engage lats)
4 x 7
Rest as needed. Increase weight each set if you can maintain tempo. Slightly heavier than 2 weeks ago.
6 rounds (24 mins total) for total reps
1 minute of Row/Bike (cals)
1 minute of Burpees
1 minute of Double unders (If you don’t have DU, choose whether to go for attempts or SU)
1 minute of REST
SUNDAY 19th MAY
Olympic lifting or Rest day