Friday 1st November 2019

Linda (the 3 bars of death)

10-9-8-7-6-5-4-3-2-1

• ·       1 ½ Bodyweight Deadlift
• ·       Bodyweight Bench Press
• ·       ¾ Bodyweight Clean

Many scaling options

We are not doing this for time so just work through it.

Thursday 31st October 2019

Recovery Day

Rolling and stretching to begin

4 Sets of 8 each

• ·       Curls
• ·       Lat raises
• ·       Glute bridges
• ·       Hip raises

Band Twists

• ·       3 x 20 each side

Ring pull ups from seated

• ·       4 x 4

Finisher

• ·       Row or bike or both 3 x 30 cals

Wednesday 30th November 2019

Push Press

• ·       4-4-4-4

5 Rounds

• ·       24 Russian KB swings (24/16)
• ·       24 Toes to bar
• ·       24 Reverse lunges
• ·       Run driveway

Tuesday 29th October 2019

Chelsea

EMOM 30mins (Every Minute On the Minute)

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats

Scaling options

• ·       Knee push up or push ups to a box
• ·       Ring Rows
• ·       Many more

Monday 28th October 2019

DB Rows

• ·       4 x 8 each arm

Arm Bar

• ·       4 x 2 each arm

Open 20.3

21-15-9

• ·       Deadlifts (102/70)
• ·       Handstand push ups

Then

21-15-9

·       Deadlifts (143/93)

• ·       Handstand walk 50 feet between deadlift sets

9 minute time cap

Scaled options

• ·       Hand release push ups
• ·       Bear Crawl

Saturday 26th October 2019

Rahoi

AMRAP 12 mins

• ·       12 Box Jumps
• ·       6 Thrusters (40/25)
• ·       6 Bar facing burpees

Friday 25th October 2019

Reverse grip ring rows

• ·       10-10-10-10

DB Press

• ·       10-10-10-10

AMRAP 12mins

• ·       9 Push Ups
• ·       15 Russian KB swings
• ·       21 Squats
• ·       Run 100m

Thursday 24th October 2019

Happy Birthday Susie

DT

5 Rounds

• ·       12 Deadlifts (70/45)
• ·       9 Hang Power Cleans
• ·       6 Push Jerks

She asked for it so you all get to enjoy it.

Wednesday 23rd October 2019

Box Squats

• ·       12-12-12-12 (DB)

6 Rounds

• ·       10 DB Snatches each arm
• ·       10 Mountain Climbers
• ·       20 Jumping jacks

Tuesday 22nd October 2019

Bench Press

• ·       3-3-3-3

4 Rounds

• ·       12 Deadlifts (70/45)
• ·       12 Pull Ups
• ·       12 Walking Lunges
• ·       Run 200m

Monday 21st October 2019

Open 20.2

AMRAP 20 MINS

• ·       4 DB Thrusters (22.5/15)
• ·       6 Toes to bar
• ·       24 Double Unders

Scaling options

• ·       Hanging knee raise or sit ups
• ·       Single skips

If you aren’t doing the Open

AMRAP 20mins

• ·       4 Thrusters
• ·       6 Sit ups
• ·       Row or ride 18 cals or run 50m

Saturday 19th October 2019

AMRAP 18mins

• ·       Farmers walk 50m
• ·       8 Box Jumps
• ·       12 Squats
• ·       16 flutter kicks

Friday 18th October 2019

Push Press

• ·       3-3-3-3

3 Rounds

• ·       40 Squats
• ·       30 Twists (KB)
• ·       20 Med Ball over shoulder
• ·       10 Ring Rows

Thursday 17th October 2019

Bent Over Rows

• ·       3 sets of 10 each arm

AMRAP 20 mins

• ·       5 Single arm KB swings (each arm)
• ·       10 Reverse Lunges
• ·       10 Dips
• ·       Sprint 30m

Wednesday 16th October 2019

Deadlift

• ·       3-3-3-3-3

AMRAP 6 mins

• ·       6 Hang Power Cleans
• ·       6 Shoulder to overhead
• ·       6 Front Squats

Rest 2 mins

AMRAP 6 mins

• ·       6 Pull Ups
• ·       6 Push Ups
• ·       6 Knee to Elbow

Tuesday 15th October 2019

12 Minutes to establish a 1RM Thruster

• ·       Bar taken from rack
• ·       Squat and drive up to press the bar overhead

5 Rounds

• ·       15 KB Swings
• ·       10 Box Jumps
• ·       Run 200m

Monday 14th October 2019

CrossFit Open 20.1

10 Rounds

• ·       8 Ground to Overhead (43/29)
• ·       10 Bar facing burpees

Time Cap 15 minutes

There are scaling options

Option for those not doing the Open

10 Rounds

• ·       8 DB Snatches (each arm)
• ·       10 Step Ups
• ·       10 Push Ups

Saturday 12th October 2019

Roy

5 Rounds

• ·       15 Deadlifts (100/65)
• ·       20 Box Jumps
• ·       25 Pull Ups

Open 20.1 if you can’t’ make Monday

10 Rounds

• ·       8 Ground to Overhead (43/29)
• ·       10 Burpees over Bar

·       Time cap 15 minutes.

Friday 11th October 2019

Sumo Deadlift

• ·       3-3-3

AMRAP 5 mins

• ·       2 Wall Climbs
• ·       4 Push Press
• ·       8 Push Ups

Rest

AMRAP 5 mins

• ·       10 KB Swings
• ·       12 SDLHP
• ·       14 Twists

Rest

AMRAP 5 mins

• ·       5 Burpees
• ·       10 Ring Rows
• ·       15 Toes to wall

Thursday 10th October 2019

Ring Rows & Ring Push Ups – 5 sets

• ·       4 Rings Rows followed immediately by
• ·       4 Ring Push Ups

Randy

• ·       75 Snatches (30/20)

Finisher

• ·       Tabata shuttle sprints

Wednesday 9th October 2019

Back Squats

• ·       5-3-3-2-2-1-1

4 Rounds

• ·       20 Squats
• ·       16 KB Swings (24/16)
• ·       12 KB Push Press

Tuesday 8th October 2019

Mary

AMRAP 20 mins

• ·       5 Handstand Push Ups
• ·       10 Pistols (single leg squats)
• ·       15 Pull Ups

Saturday 5th October

2 Rounds

• ·       Run 800m
• ·       75 Squats
• ·       50 Sit Ups
• ·       25 Push Ups

Friday 4th October 2019

EMOM 8 minutes

• ·       2 Hang Power Cleans
• ·       2 Hang Power Cleans
• ·       2 Push Jerks

Death by Clean & Jerk – 20 minutes

• ·       Perform 1 Clean & Jerk in the first minute
• ·       Rest, the remaining time
• ·       Increase reps by 1 each minute (1,2,3,4…)
• ·       Rx weights 60kg & 40kg

Thursday 3rd October 2019

21-15-9

• ·       Thrusters (40/30)
• ·       Toes to Bar

Rest

15-12-9

• ·       Snatches
• ·       Burpees

Wednesday 2nd October 2019

Glute Bridges

• ·       3 x 12

Strict Pull Ups (weighted if possible)

• ·       5 x 3

WOD

25-20-15-10-5

• ·       Sit Ups
• ·       Sprint 200m between sets & to finish

Rowing intervals

3 sets of 3 intervals

• ·       Sprint 30secs
• ·       Rest 15 secs