Tag Archives: skipping

Workouts for the week 17th April- 22nd April

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Sunday 17th

Tempo Front Squat AHAP 5 Sets of 5 Reps @42×2

EMOM 10

2 Hang Snatch + 3 OH Squats 50/30

 

Monday 18th

40 min to complete

1000 metre Row

25 HSPU/50 Push ups

1000m Row

50 Wall Balls

1000m row

50 TTB

1000m row

50 STOH 50/30

 

Tuesday 19th

Bulgarian split Squat

4×10 each leg

Single arm Kb Row

4×10 each side

AMRAP 8

50 double unders/100 singles

12 Burpee box jump 24/20

 

Wednesday 20th

Muscle up Drills/Strength

Every 2 mins for 10 rounds

5 x Squat cleans

5 Front squats

3-5 Muscle ups or

5 pull ups/5 dips

70/45kg

 

Thursday 21st

DEADLIFT

5  sets of 3 AHAP with 6 sec eccentric

4 rounds not for time

10 bench press

20 ghd situps

20 back extensions

Workouts for the week 10-15th April

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Sunday

HSPU Skill Pratcice

Deadlift 5 sets of 5 reps

each rep paused 3 sec at knee.

EMOM 12

  1. 10-12 Cal row
  2. 3-5 Wall Walks

Monday

Front Squat (paused 3 secs in bottom) AHAP

5 sets of 5 reps

EMOM 10

1 Power Snatch 1 Hang Snatch 1 OHS – Build to Heaviest

Tuesday

  1. Muscle up skill/Strength
  2. The Dirty 30 (30 reps of each for time) 30 min time cap

Box Jumps

Pull ups

Kettle bell Swings

Lunge Step

Knees to Elbow

Push Press 20kg

Good morning 20kg

Wall balls

Burpees

Double unders then back up!

Wednesday

Build to 1RM Bear Complex

Clean

Front Squat

Push Press

Back Squat

Push Press

EMOM16

  1. 4 x Squats Cleans @ 80%
  2. 10-12 TTB

Thursday

EMOM 12

1. 5-7 HSPU

2. 10 x PenDlay Row AHAP

3 x

AMRAP 4

Row for Cal

AMRAP 4

3 chest to bar Pull ups

6 push ups

9 box jump over

Rest 2 mins

 

Friday

Team Wod

Workouts for the week 14th Feb -18th Feb

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Sunday

For time

60 pull ups/ Ring row

60 Burpee over bar

50 Thrusters 40/25

50 Toes to bar

40 Power cleans 40/25

40 Kettlebell swings 24/16kg

50 lunge steps

50 sit ups

60 Burpee over  the Bar

60 Wall  balls 9/7

 

Monday

HSPU Skill practice

10 rounds

500m Row

30 double unders/90 Sinlges

 

Tuesday

Muscle up skill practice.

4 rounds for time

12 hang power snatch 40/25

9 box jumps 30/24

6 muscle ups (6 pull ups/dips)

 

Wednesday

Back Squat – 20 mins to build to 8 rep max

12-15 min Eazy row (recovery)

Tabbata Hollow hold

 

Thursday

Build to 5 rm push press

BB cycling – 1 max effort set Push Press (no pause) at 90% above

AMRAP 18

30 deadlifts 60/40

3 HSPU

25 Deadlifts 80/50

6 HSPU

20 Deadlifts 100/60

9 HSPU

15 deadlifts 120/80

12 HSPU

10 Deadlifts 140/100

15 HSPU

 

Thursday 27th May

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Crossfit
A. Tempo Deadlift 40×2 8 sets total to build to a max triple
B. Emom 15 –
1. 30 sec ME Double unders/skips
2. 6x Hang power clean 70/40
3. 5-7 x Strict toes to bar

Quwwa Barbell
Clean and jerk drills
Clean pulls to knee 5×5
Power clean from hang and push jerk 10×1
4 rounds
Side bends x20
Strict press x10
Rows x8

Sunday 19th April

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Amrap 10
15 wall balls
8 deadlifts 120/80

Rest 3 mins

Amrap 10
200m run
15 toes to bar
40 double unders/120 singles

Rest 3 mins
Amrap 10

15 wall balls
8 deadlifts 120/80

Aim is to achieve the same amount of work in 1st and last amrap

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Tuesday 14th April

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A- AMRAP 8
5 pull ups
10 toes to bar
15 hand release push up

Rest 3 mins
B- AMRAP 8
15 power snatch 40/25
30 double unders

Rest 3 mins
C- AMRAP 8
5 pull ups
10 toes to bar
15 hand release push up

Aim to pace each effort so that we score equal in A and C
SCALE AS NEED – bands, knees to chest, single skips etc.

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