Monday the 26th to Friday the 30th of February

TEST WEEK

We will be testing all the same lifts and wods from the first week of our cycle guys so make sure you get in on mon/tues/wed and see your hard work pay off. Check back in your books to see what scores and weights you got 8 weeks ago so you will have targets in your head before you hit the gym. Lets do this!!!!

MONDAY

Strength

0 to 10 minutes – 1 rep max back squat
10 to 20 minutes – 1 rep max bench press
20 to 30 minutes – 1 rep max deadlift

Conditioning

Open workout 12.1

AMRAP 7 minutes

Burpees with a 6 inch jump

Tuesday

Bootcamp

TABATA

20 s on 10 s off for 8 rounds per movement

1. Dumbbell thrusters (go light and aim for big numbers)
2. Double kettlebell deadlift
3. Situps
4. Mountain climbers

CrossFit

21/15/9/15/21

Kettlebell swings
Boxjump overs
Situps
Pushups

Wednesday

1. 12 minutes to find a 1 rep max ground to overhead
8 minutes to find a 1 rep max weighted pullup or try get your first strict or kipping pullup

2. Grace

30 ground to overhead – 60/42kg

3. 500m row

Thursday

CrossFit

0 to 2 minutes – 30 wallballs 9/6kg
2 to 4 minutes – 30 dumbbell snatch 22/15kg
4 to 5 – max toes to bar
5 to 6 – rest

repeat 3 times

Bootcamp

2 minutes on 1 minute off for 18 minutes

1. row
2. wallballs
3. prowler push

Gymnastics

30 seconds on 30 seconds off for 18 minutes

1. toes to bar
2. handstand pushups or handstand hold
3. bent arm hang

Friday

18.2

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Friday the 23rd of February

CrossFit Games workout 18.1

Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars or knees to chest
10 single arm dumbbell hang clean and jerks (5 each arm)
14/12 cal row

Rx weight 22.5/15kg
Scaled weight 15/10kg

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Thursday the 22nd of February

CrossFit

10 rounds

9 front squats 45/30kg
35 double unders

Bootcamp

60s on 30s off for 4 rounds

1. Wallballs
2. Burpee box jumps
3. Plank
4. Jumping lunges

Gymnastics

30s on 30s off for 20 munutes

1. L sit on kettlebells
2. Monkey bars
3. Handstand hold
4. Bent arm hang

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Wednesday the 21st of February

1. hang squat clean + squat clean + pushpress + pushjerk – 0/4/8/12 minutes

Weighted pullups or strict pullups – max set – 2/6/10/14 minutes

If you have 5 or more strict pullups its time to add some weight. Use a weight belt and plates.

2. 21/15/9

Deadlift 90/60kg
Bar facing burpees

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Tuesday the 20th of February

CrossFit

“Helen”

3 rounds

400m run
21 kettlebell swings
12 pullups

Bootcamp

Tabata 20s on 10s off for 8 rounds per movement

Pushups
Situps
Mountain climbers
Jumping squats

Finisher

10 minute prowler push in 2 teams

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Monday the 19th of February

Week 6 – power lifting total cycle

every 90 seconds complete 3 reps at 90% of your 1 rep max

0:00 – back squat – 3 reps
1:30 – bench press – 3 reps
3:00 – deadlift – 3 reps
and so on for 4 rounds – 4 sets of 3 on each movement

AMRAP 12 minutes

2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

22.5/15kg dumbbells

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Friday the 16th of February

Teams of 2:

AMRAP 20 minutes

100 Front rack lunges 45/30kg
100 Dumbbell snatch 22/15kg
100 Burpee box jump overs
100 Situps

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Thursday the 15th of February

CrossFit

Run Karen Run

400m run

150 wallballs

400m run

Gymnastics

40 on 20 off for 20 minutes

1. handstand walk practice – for 30 seconds attempt to kick up and walk on your hands
2. Rope climbs
3. l sit on rings or box
4. Rest

Bootcamp

90s on 30s off for 20 minutes

1. Prowler push 20 meters
2. Wallballs
3. Row
4. Doulde kettlebell deadlifts
5. Pushups

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Wednesday the 14th of February

1. hang squat clean + squat clean + pushpress + pushjerk – 0/4/8/12 minutes

Weighted pullups or strict pullups – max set – 2/6/10/14 minutes

If you have 5 or more strict pullups its time to add some weight. Use a weight belt and plates.

2. Amrap 12 minutes

12 hang power cleans 52/35kg
20 cal row or 15 cal bike or 10 burpees (first come first served)
12 ring rows
40 double unders

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Tuesday the the 13th of February

CrossFit

“JACK”

AMRAP 20 MINUTES

10 pushpress 52/35kg
10 kettlebell swings 24/16kg
10 box jumps

Bootcamp

40s on 20s off for 20 minutes

1. Kettle bell swings
2. Burpees
3. Squats
4. Situps

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