Strength - Push Press 

 5 x 5 (+2.5kg) 

Extras - 3 rounds 

10-15 Box jumps (rebound)

 WOD - WOD - 1km row

20 DHSPU 

15 burpees to plate

20  plate OH lunges

15 burpees to plate

20 plate gtoh

15 burpees to plate

20 OH sit-ups

15 burpees to plate

500 run

Strength - Power Snatch 

5 x 2 

then 

cleans 

5 x 2

Oly - Snatch balance 

Work to a heavy arm

then 

10 min emom 2x squat snatch

Endurance 

Run or Row - 4min work, 4 min rest, 4 min work, 3 min rest, 4 min work, 2 min rest, 4 min work, 1 min rest, 4 min work  

Strength - Front Squats 

5 x 5 +2.5kg from last week 

gymnastic - 10 Rounds  

5 - 10 Pistols each leg 

1 min rest 

3 rounds 

3-5 Muscle ups Strict 

1 min rest 

WOD - 5 rounds 

5 push jerk

10 front squat

15 box jumps

Oly - 5 rounds 

5 x 2 Power cleans 

then 

5 x 3 Snatch

WOD - 2 rounds

2k run, 

60 push ups, 

30 pull ups, 

15 OH squats

Extras - 3 rounds 

5 - 10 HSPU 

Endurance - This is a must 

Run - 200m rest 30 sec 

Row - 250m rest 30 sec 

Strength - SDHP
5 x 5 - pick a weight

WOD - Simons bday wod 

35 Deadlifts  

35 HSPU

35 Front squats 

35 Pull ups 

35 Thrusters 

35 Burpees 

35 OH Squat
35 TTB

Extras - tabata
hollow Rocks

tekkers

5 x 1 power snatch (form focus)

then

5 x 1 cleans


OLY - Hang clean + split jerk

then

10 min EMOM

2 x hang cleans + 1 push jerk

Endurance

row or run - 30 sec on, 60 sec rest

Strength - Push Press
5 x 5

WOD - Jackie
1000m Row
50 thrusters
30 pull ups

Gymnastic - 10 min EMOM
odd HS walk
even 10 Pistols

Battle of the east WOD 1 nice little gem

Oly - Power Clean

5 x 1 pick a load, rest 1 min

Snatch

5 x 1 pick a load, rest 1 min

WOD - 12 min Ladder
3 snatch
3 TTB

>3 reps each round

Gymnastics - 10 Rounds
5 - 10 ring Dips
rest 1 min


Endurance - gang if your short for time for this try and hit something in the mooring before work

Row - 4 x 8 min on, 4 min rest push until distance drops

Will Miko make a come back next year, lets hope a few of us can make it to regionals to compete along side him. Lets build a better all-round gym rather than a lifting gym. lets see how good your engine is whilst moving a load :)

Strength - Front Squats
5 x 5  - based of 1RM, 2 min Rest

Gymnastic -  10 min  EMOM
5 - 10 CTB

midline - 3 min Plank hold

then rest ensure you recover, start to focus on intensity rather than volume ready for the WOD then go balls out

WOD - 15 min Rolling Clock

3 min AMRAP
5 cleans
10 front squats
15 STOH

rest 3 mins

3 min AMRAP
4 Cleans
8 Front Squats
12 STOH

rest 3 mins

3 min AMRAP
3 Cleans
6 Front
9 STOH

Strength - Find a 1rm front squat in 15 mins

WOD - Mash up Friday

40 min Rolling clock

24 min AMRAP

6 power snatch
12 oh squats
24 Sit ups

3 mins rest then

3 rounds
1 min max effort pistols each leg
rest 1 min

3 mins rest

then find a
1RM turkish get up each arm

Great week so far gang everyone seems to pushing that little bit harder at the moment working weaknesses and building better mechanics keep it up, use the set classes to build on weaknesses i.e. - gymnastics, endurance I will now be posting these classes up so you can see what will be happening in them.

Tekkers - 5 min EMOM

4 x Power Cleans

then

5 min EMOM

4 x snatch

NB - take these easy and focus on form due to a heavy week try to land solid on the catch position

OLY - Hang Snatch

work to a heavy 1RM

then

10 min EMOM

2 x Hang Snatch

Endurance

Run - 800m repeats 90sec recovery

Row - 1000m repeats 90 sec recovery

WOD - 14 min AMRAP

60-calorie row 
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

Extras - 3 rounds
5 - 10 HSPU

Gymnastic WOD -

skill - MU tekkers

WOD - 10 min EMOM
MU x TBC

Old school video of a few of the athletes at caves place hitting there totals, you'll prob also see the worlds longest deadlift

WOD - CrossFit Totals

time to hit some 1RM

Back squat
Press
Deadlift

Extras - 10 min EMOM
10 - 15 Dips

Endurance - MAKE SURE YOU DO THIS ………..

run - 200m rest 60 sec
row - 250m rest 60 sec

Strength - Pull ups

find your 1RM

Gymnastics - 10 min EMOM
10- 15 TTB
1 min Double unders

WOD - Games WOD
60 x C & J

5 burpee penalty

Red T-shirt Friday sees us hit the hero WOD that is the official name of Banners Jnr, also wishes to bullet after his surprise birthday WOD on wednesday thought he was left out :)

Simple day of training after a hard week

Strength  - Deadlift
12 x 2 @75% rest 1 min

WOD - Daniel
50 pull ups
500m run
21 thrusters
800m run
21 thrusters
500m run
50 Pull ups

Oly tekkers - 5 min EMOM
5 x Power snatch

then

5 min EMOM
5 x clean

NB - do this before the class, shan do your own warm up and hit this before jumping into the morning class :) then hit endurance in evening.

Oly Class

Work towards a complex of - Power clean, hang power + split jerk

then

10 min EMOM

2 x P.clean, h.p.clean + split jerk

Endurance

Run/Row - 90sec on, 90sec off

For those that wanna know where your elbows go on a back squat

Strength - Press
12 x 2 @75%, rest 1 min

Gymnastic - 10 min EMOM
5-10 Dips

WOD - 15 min AMRAP
7 back squats @BW
500m Run

Oly -  5 min EMOM
5 x Power Cleans

then

5 min EMOM
5 x snatch

WOD - 21 - 18 - 15 - 12 - 9 - 6 - 3
1 Arm snatch
Pull ups

Extras - 3 rounds
1 min HS hold

Endurance -

Run - 2 x ( 1 mile, 1200m, 800m) 1:1 rest
Row - 4 x (1km, 800, 400) 1:1 rest

Strength - Back Squat
12 x 2 @75%, rest 1 min

Gymnastic - 10 min EMOM
5 - 10 C2B

WOD - 0-5 mins

21 - 15 - 9
STOH
Box jump

5-10 mins

15 - 12 - 9
SDHP
Burpees over Bar

10-15 mins

30 x Snatch
ME OH Squats

Strength - deadlift
12 x 2 @ 75%, 1 min Rest

Extras - 3 rounds
5-10 HSPU

WOD - Running Jackie
3 rounds
1000m Run
50 thrusters
30 pull ups