Week 3 new training cycle (3/15)  

2^nd – 8^th December 2019 

Block 1: Strength focus  

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Overview for this week: 

Monday: Tempo Back squat 

Tuesday: Deadlift cluster sets 

Wednesday: Gymnastic upper / Pairs WOD 

Thursday: Power Snatch 

Friday: 3 x 6 minute AMRAP’s  

Saturday: ‘Cora’ 

Sunday: Olympic lifting class / Rest day 

MONDAY 2^nd DECEMBER 

STRENGTH: 

Tempo Back Squat 

5% heavier than last week. Weights are starting to get heavy now, this is where the gains are made ?  

3 sets of 4 @ 70% (tempo 20X1)  

3 sets of 2 @ 85% (no tempo) 

Rest 2-3mins between sets 

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WOD: 

For Time 

50 Power cleans @ 70% of your 1RM power clean 

Every minute, starting at 0:00 perform 2 burpees over the bar  

TUESDAY 3^rd DECEMBER 

STRENGTH: 

Deadlift 

Cluster sets 

3 x (3.3.3) @ 75-85% 

Rest 15-20 seconds between each mini set and then 2-3 mins between clusters. Heavier than last week.

Ensure form is spot on just like last week. No touch and go reps. Reset every time at the bottom and engage lats.   

These will feel heavy! 

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WOD: 

15 minute EMOM 

Min 1: 50 DU / 45 seconds of attempts / 100 SU 

Min 2: 10-15 T2B  

Min 3: 10-15 Hand release push ups 

WEDNESDAY 4^th DECEMBER 

GYMNASTIC STRENGTH/SKILL: 

PULL UP EMOM 6 

• Min 1: 10-20 tight kip swings / scapula pull ups 
• Min 2: 5-8 partner assisted strict pull ups / unassisted strict 
• Min 3: 5-10 kipping pull ups / jumping pull ups to challenging height  

HSPU EMOM 6 

• Min 1: 20-30 second HS hold against wall (perfect position)

• Min 2: 2-4 slow eccentric HSPU (no push back up)

• Min 3: Max DB/KB push press in 30 seconds (2 DB’s or KB’s)

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WOD: 

Partner Chipper for time 

120 Calorie Row / 84 cals Bike 

90 Wall Balls 9/6kg  

40 Turkish Get ups (16/8kg) 

10 Muscle ups (bar or ring) 

Partners can split the work however they like. 

THURSDAY 5^th DECEMBER 

OLYMPIC LIFTING: 

Power Snatch waves 

3 waves 

Wave 1: 

3 reps @ 65% 

2 reps @ 75% 

1 rep @ 80% 

Wave 2: 

3 reps @ 70% 

2 reps @ 80% 

1 rep @ 85% 

Wave 3: 

3 reps @ 75% 

2 reps @ 82% 

1 rep @ 87% 

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WOD: 

AMRAP in 9 minutes (as many reps as possible)

Shoulder-to-Overheads (50/35kg) 

Front-Rack Lunges (50/35kg) 

Penalty Each Time Bar is Dropped* 

*If athlete drops the bar during the Shoulder-to-Overhead, penalty is 20 Double-Unders/40 singles. If athlete drops the bar during the Front-Rack Lunges, penalty is 5 burpees.

Score will be total STOH and total Lunges. 

FRIDAY 6^th DECEMBER  

AMRAP 6 

16 DB Snatch 22.5/15kg (8 each arm) 

16 Air squats 

(REST 3 MINUTES) 

AMRAP 6 

16 Single arm hang clean & jerk 22.5/15kg  

16 Goblet DB box step ups 

(REST 3 MINUTES) 

AMRAP 6 

16 DB renegade rows 22.5/15kg

16 sit ups 

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CORE FINISHER: 

5 Rounds not for time

10 Arch Rocks 

10 Arch Ups 

10 second Arch Hold 

1 minute Rest 

SATURDAY 7^th DECEMBER 

SKILLS: 

• HSPU technique 
• Pull ups scaling 

WOD: 

Memorial WOD 

‘Cora’  

(30 minute cap) 

21-18-15-12-9-6-3 Reps for Time* 

Abmat Sit-Ups 

Box Jumps (24/20”) 

Burpees 

Pull ups 

*3 Handstand Push-Ups (after every round) 

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MOBILITY: 

Shoulders and lats 

SUNDAY 8^th DECEMBER 

Olympic lifting class or Rest day 

CROSSFIT X PROGRAMMING

Week 8.1
*Every 2:00 x4
Double kB Romanian Deadlifts x10 (30X1)
+
Tempo Press ups x8 (32X1)

(Rest 2:00)

Wod:
“Need for speed !”

150Air squats
(*Emom 4 Burpees (+2 burpee every 2:00)
(*10:00 Cap)

(Rest 2:00)

Core finisher:
In 6min window
Accumulate max Hollow hold/ Plank hold
(Every break perform 7 sit ups and swap movements over )

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Week 8.2
Emom x8
Tempo Chin up/ pull down x6-8 (2221)
kB Reverse Lunge 6/6 (L+R)

(Rest 2:00)

Wod:
2x 4min Amrap

4x one handed KB swing *L
4x one handed KB swing *R
8x two handed KB swing
25 plate hops
(Rest 4:00 between Amraps)

(Rest 2:00)

Core finisher:
Accumulate 3:00 overhead plate hold
(*6 tuck ups + 6 plank to press up every break )