New training cycle! (10 weeks) 

24^th June -> 1^st September 2019 

Aims for this cycle: 

• Overhead pressing strength & stability (Strict press focus). 
• Increased gymnastics volume (Kipping movements & progressing on from the strict work we’ve done over the last 12 weeks). 
• Front squats. 
• Midline strength. 
• Continue to work on the Olympic lifts (Snatch and C+J) 
• Aerobic power (Using that aerobic base built in the Endurance classes and longer workouts) 

Brief outline of each day for this week:

Monday: Cleans & Front squats

Tuesday: Gymnastics skill & strength

Wednesday: Aerobic partner WOD 

Thursday: Overhead pressing 

Friday: Snatch & 18.zero 

Saturday: Closed (building work & throwdown at A14) 

Sunday: Olympic lifting class  

Week 1/10 

MONDAY 24^th JUNE 

STRENGTH: 

Power Clean + Front Squat 

Warm up to 75-80% of max power clean. (Work off weight found in the last cycle.) 

Then, every 2 mins for 8 minutes: 

3 power cleans + 3 Front squats. On the third one hold in front rack position and do 3 front squats. All sets to be performed at 75-80% of 1RM power clean. 

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WOD: 

10 minute AMRAP 

30 DU / 60 SU 

10 Thrusters @ 40/25kg  

TUESDAY 25^th JUNE 

GYMNASTICS SKILL: 

• 10 minutes Handstand walk practice  

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GYMNASTICS STRENGTH: 

5 rounds for quality  

• 30 seconds of Strict toes to bar 
• 30 seconds of Kipping HSPU with 2-4 second control down 
• 30 seconds rest 

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WOD: 

3 Rounds for Time: 

20 Burpee Pull-Ups 

5 wall walks 

20 Box Jumps (24/20 in) 

WEDNESDAY 26^th JUNE 

PARTNER WOD: 

For Time with a Partner: (Cap 30 minutes) 

Only 1 person working at a time.

60 Cal bike / 72 cal Row 

30 ab mat sit ups 

50 Partner Wall balls 9/6kg (25 each) 

60 Cal bike / 72 cal Row  

30 ab mat sit ups 

50 Partner Wall balls 

60 Cal bike / 72 cal row 

30 ab mat sit ups 

50 Partner Wall balls  

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ACCESSORY CORE WORK: 

EMOM 6:

Min 1: Alternating Turkish get ups (changing arms each rep)

Min 2: 30-45 sec Arch hold

THURSDAY 27^th JUNE 

STRENGTH: 

10 minutes to establish a heavy 1 rep Strict press 

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EMOM 5: 

Push press 75% of weight found x 5 reps 

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WOD: 

AMRAP 15 mins 

10 Ground to Overhead 10/5kg 

100m run with plate 

20 Ground to overhead 10/5kg 

200m run with plate 

30 Russian twists with plate 

FRIDAY 28^th JUNE 

STRENGTH: 

Snatch 

A – Squat Snatch skill work 

B – Snatch build 3-3-3-3-3 (Build each set)  

C – Snatch pulls 3×3 @ the weight you finish your snatches on 

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WOD: 

‘18.zero’ 

21-15-9 Reps for Time of: 

Dumbbell Snatches (22.5/15kg) 

Over-Dumbbell Burpees 

The prescribed (Rx) version of the workout requires athletes to hop the feet back, then up (both feet together) for each burpee. Step-ups and step-backs are not allowed except as a scaled version. If transferring the dumbbell from one hand to the other in mid air, the transfer must happen below eye-level. 

SATURDAY 29^th JUNE 

No classes due to renovation/expansion work and the Throwdown at CrossFit A14. 

Come and support our 2 teams in the local throwdown competition at CrossFit A14 in Newmarket. Ask a coach for more info. 

SUNDAY 30^th JUNE 

Olympic lifting class or Rest day