PROGRAMMING WEEK 2 of 9  

12^th – 17^th October  

The 2^nd week of this Strength cycle. 💪 

This 9 week cycle will be aiming to build strength in the back squat, the Olympic lifts and also overhead pressing movements. The 9^th week will be a test week. 

We’ll also continue on with the Friday engine workouts, where we will retest ‘Bex’ on the last week to track progress. Saturdays will be partner workouts each week to kick off the weekend with a fun, sweaty session! 

After these 9 weeks, we’ll start gearing up for the Open which begins in February 2021.  

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This week’s overview:  

Monday: Back squat week 2 

Tuesday: Snatch week 2 

Wednesday: Gymnastics  

Thursday: Clean & overhead pressing week 2 / Birthday WOD 

Friday: Engine / aerobic  

Saturday: Functional Body building / Partner WOD 

MONDAY 12^TH OCTOBER 

STRENGTH: 

Back squat 

4 x 8 @ 65% 
1 x 3 @ 80% 

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WOD: 

12 min AMRAP 

20 DB Goblet stepping lunges  

15 Box jumps 24/20” 

10 Single arm DB power clean  

1 x 22.5/15kg  

TUESDAY 13^TH  

STRENGTH: 

Power snatch 

1×3 @ 50% 

1×3 @ 60% 

1×3 @ 65% 

2×2 @ 70% 

Snatch high pull 

4×3 @ 80% 

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WOD: 

#1 (8 min cap) 

30-20-10 reps for time of: 

Toes-to-bars  

Wall-ball shots 

Rest 5 minutes, then.. 

#2 (8 min cap) 

30-20-10 reps for time of: 

Power snatch 35/25kg 

Ab mat Sit ups 

Record time for each couplet 

WEDNESDAY 14^TH  

GYMNASTIC STRENGTH: 

12 minutes moving for quality 

15 seated pike raises 

15-20 hollow rocks 

15-20 arch rocks 

15 sec hanging L-sit 

5 strict pull ups / 10 ring rows 

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WOD: 

5 rounds for time or quality (athletes’ choice) 

21 Bar over burpees 

15 OHS 30/20kg 

9 HSPU 

THURSDAY 15^TH  

STRENGTH: 

Clean & jerk 

1×3+2 @ 60% 

1×3+2 @ 70% 

1×2+1 @ 75% 

2×2+1 @ 80% 

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WOD: 

“Moffat” 

7 rounds for time 

13 USA KB swings @ 24/16kg  

10 Sit ups 

40 DU 

(Happy 40^th Adam!!) 

FRIDAY 16^TH  

AEROBIC / ENGINE WOD: 

5 rounds 

(30 mins of total work time) 

3 mins bike cals / row cals / run metres 

2 min burpee deadlifts (1 x DB) 22.5/15kg (alternating arms)

1 min air squats 

2 mins rest 

Aim here is to be consistent and pace over the 5 rounds. Score will be lowest round. 

Cals/metres + squats + BBJ’s. 

e.g. 30 cals + 10 Burpee DL’s + 20 squats = 60 

SATURDAY 17^TH  

STRENGTH: 

FBB 

3 sets. Rest 60-90 secs after each set. 

A1: Bent over double DB row 8-10 reps @ tempo 2020 

A2: Single arm KB/DB floor press 8-10 reps each side @ tempo 2020 

A3: Plate loaded hollow body hold 15-20 secs (scale back to normal hollow / bent hollow) – same move as last week. 

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PARTNER WOD: 

CrossFit Mayhem Partner WOD 

For Time (with a Partner) 

100 Alternating Dumbbell Hang Clean-and-Jerks (22.5/15kg) / Partner holds DB 

100 Box Jump Overs (24/20 in) / Partner Plank Hold 

100 Single-Arm Overhead Lunges (22.5/15kg) / Partner rests 

With a running clock, as fast as possible perform the prescribed work in the order written. 

Score is the time on the clock when the 200 Single-Arm Overhead Lunges are complete.