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  • Monthly Archives: March 2017

    Saturday 1st April

    Handstand practice (10 mins) Practice freestanding with assist if needed HS holds chest to wall also practicing kicking up to handstands Wall walks only going as far as comfortable and maintaining hollow position Strength (20 mins): 5 sets Front Rack Reverse Lunges x 6 each leg s/s Double under practice […]

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    Friday 31st March

    Strength (20 mins): Deadlift x 3 Build to 3RM Build weight across sets maintaining form Practice deadlift form, from plates if necessary     Conditioning (15 mins): 4 Rounds – 16 x KB Snatch 24/16 16/12 12/8 8 x Ring MU Supinated pull up + press ups RR + press […]

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    Thursday 30th March

    Strength/Skill (20 minutes): 15 RM OH Squat Last chance to max out on the 15RM OH Squat 5 x OH Squat building up weight Mobility and practice OH Squat technique     Conditioning (20 minutes): AMRAP 15 30 x Wall Balls 9/6 6/5 5/3 30 x Burpees 20 x Box […]

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    Wednesday 29th March

    Strength (20 mins): 20 mins to build to 3RM power Clean Build weight across sets to max 3RM whilst keeping perfect technique Practice power clean technique Hang power clean if cannot maintain neutral spine from floor     Conditioning (15 mins): EMOM 12 1 – Ring rows feet elevated x […]

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    Tuesday 28th March

    Strength (15 mins): Dead Stop front Squat Build to 1RM *Aim for heavier than previously     Conditioning (20 mins): For time, in pairs – 20 x Burpees (together) 30 x strict pull ups 40 x Push press 40/30   35/25 25/20 50 x Back Squat (same bar) 40 x […]

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    Monday 27th March

    Conditioning (25 minutes): CrossFit Open 17.5 re-run OR Strength (20 minutes): Max effort pull ups 5 sets – KB Swing x 20 s/s 50% of max effort pull ups     Conditioning (15 minutes): 5 RFT: 20 x cal ski erg/row 20 x KB C+J 32/24 24/16 16/12

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    Friday 24th March

    Strength: 4 sets- Good mornings x 6-8 reps s/s Plank x 60 seconds (add weight plate to make harder)   Conditioning (15 mins): AMRAP 12 10 x Right arm KB swings 24/16 16/12 12/8 10 x Burpees 10 x Left arm KB swings 24/16 16/12 12/8 10 x T2B

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    Thursday 23rd March

    Strength/Skill (20 minutes): 4 sets: Box squats x 5 reps building weight across sets Box squats x 5 practice technique Light weight *Ensure to maintain core when on box *use plates if necessary to get correct height of 1 inch below parallel Conditioning (20 minutes): 10 – 8 – 6 […]

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