CROSSFIT

 

MONDAY

Warm up:

2 rounds

30” slow cats and cows

5 Empty bar Deadlifts

5 back squats

5 barbell good mornings

 

Skill/Strength

Deadlift week 1

5 x 5 @ 79%

(Leave 3 RIR)

 

METCON

Tribe Hammersmith

15 Min AMRAP

10 KB swing L 24/16 kg

10 KB push press L

10 KB swing R

10 KB push press R

10 Push ups

Every 3 min starting on min ZERO: 12 pull ups

 

Gear 2 WOD

 

Tribe Shepherd’s Bush

15 Min AMRAP

10 KB swing L 24/16 kg

10 KB push press L

10 KB swing R

10 KB push press R

10 Wall Ball

Every 3 min starting on min ZERO: 12 pull ups

 

Gear 2 WOD

 

TUESDAY

Warm up

2 rounds

30” pigeon stretch L & R

5 muscle snatch

5 power snatch

5 OHS

 

Strength / Skill:

Barbell cycling Week 1

10 Min EMOM

5 power snatch

(max load 60/42,5. Load should allow 5 Reps TG sustainable for 10 Min at a RPE 6)

 

METCON:

Tribe London

4 RFT

20 burpee

20 Thrusters 42,5/30

20 Box jumps

 

Gear 2 WOD

20 min TC

 

Tribe Shepherd’s Bush

4 RFT

20 burpee

20 Thrusters 42,5/30

200 m run

 

Gear 2 WOD

20 min TC

 

WEDNESDAY

Warm up:

2 rounds

60” single skips

10 Kip swing + 1 pull up

10/10/10/10 hollow and superman

 

Skill / Strength:

Bar Muscle up week 1

5 rounds

2 Bar MU (leave 4 RIR)

 

No Bar MU

5 rounds

5 Kip swing + 2 Hips to bar + 1 pull up with 15” hold on top

 

METCON:

16 Min AMRAP

5 devils press @ 22,5/15 kg

10 Lunges holding 2 DBs @22,5/15 kg (hold however you want)

15 Ab mat sit ups

50 DU

 

Gear 2 WOD

 

 

THURSDAY

Warm up:

2 rounds

5 strict press

5 push press

5 push jerk

30” Camel pose

 

Skill/Strength:

Push Jerk week 1

5 x 5 Push Jerk @ 77%

(Leave 4 RIR)

 

WOD:

15 Min AMRAP

20 Slam Ball 15/9 kg

10 deadlift 60/42,5

5 front squat 60/42,5

Every 3 Min Starting on Min Zero: 12 TTB

 

Gear 2 WOD

 

 

FRIDAY

Warm up

2 rounds

5 Toes to split stance (BW only)

3 power clean

3 Front squat

3 push Jerk

3 split Jerk

 

Skill :

4 x 1 high hang clean + 1 push Jerk + 1 split Jerk (light load or empty bar)

 

4 x 2 Hang clean + 1 split Jerk (50%)

 

4 x 1 clean Lift off + 1 clean from mid shin + 1 Jerk (60 to 70%

 

4 x 1 CJ @ 80%

 

WOD:

In 8 Min

30 CJ @ 42,5/30 KG

30 Clean @ 60/42,5 kg

Max burpee over the bar in the remaining time

 

 

SUNDAY

Warm up:

2 rounds

10 shin box transitions

5 Back squat

5 OHS

 

Skill:

5 rounds

10 OHS

( RPE 6 )

 

Metcon:

16 Min AMRAP

(In pairs YGIG movements. Each one in their own stations)

10 burpee

10 alt DB snatch

10 box jump

 

ZOOM

MONDAY

Warm up:

2 rounds

30” jumping Jack

10 BW good mornings

10 Wall squat

 

4 rounds

8 Single leg Romanian DL L

8 Single leg Romanian DL R

SS

45” glute bridge hold

 

Metcon

18 Min AMRAP

10 single arm swing L

10 push press L

10 single arm swing R

10 push press R

10 HR push ups

Every 3 min starting on min zero: 20” hollow + 20” superman

 

Tribemob

2 rounds

45” pigeon stretch L

45” pigeon stretch R

30” child’s pose

30” cobra

45” kneeling shoulder stretch (raise both hands together your back)

 

TUESDAY

Warm up:

2 rounds

30” high knees

10 alt bw lunges

15” plank

15” side plank L

15” side plank R

 

4 rounds

8 OH Lunge L

8 OH Lunge R

SS

45” plank

 

Metcon

4 RFT

30 single arm thrusters (alt arm every 5 reps)

20 burpee

20 Chair step up

 

20 Min TC

 

Tribemob

2 rounds

45” lat prayer stretch

45” camel pose

45” twisting glute stretch L

45” twisting glute stretch R

 

WEDNESDAY

Warm up:

2 rounds

30” DU or jumping jack

5 bent over row L

5 bent over row R

10/10/10/10 hollow and superman

 

4 rounds

10 Bent over row L

10 Bent over row R

SS

10 slow bicep curls

 

Metcon:

16 Min AMRAP

5 DB snatch L

5 DB snatch R

10 single arm alt devils press

15 ab mat sit ups

50 DU / 40 Jumping jack

 

Tribemob

2 rounds

45” couch stretch L

45” couch stretch R

30” downward dog

30” Cobra pose

45” table hold pose

 

THURSDAY

Warm up

2 rounds

45” shoulder opener with hands on wall

20” mountain climbers

5 slow push up

 

4 rounds

10 DB push press L

10 DB push press R

SS

10 push ups all with 2” pause at bottom

 

Metcon

18 Min AMRAP

10 alt DB down up (arms extended and no chest on floor)

6 DB deadlift L (sumo stance)

6 DB deadlift R

6 goblet squat

Every 3 min starting on Min zero: 15 laying down TTB

 

Tribemob

2 rounds

45” scorpion stretch L

45” scorpion stretch R

30” kneeling triceps stretch L

30” kneeling triceps stretch R

45” laying down hamstring towel stretch L

45” laying down hamstring towel stretch R

 

FRIDAY

Warm up

2 rounds

30” high knees

10 toes to split stance

10 wall squats

 

4 x 1 high hang clean + 1 hang clean + 1 push jerk L

4 x 1 high hang clean + 1 hang clean + 1 push jerk R

4 x 1 hang clean with 2” pause at bottom + 2 split Jerk L

4 x 1 hang clean with 2” pause at bottom + 2 split Jerk R

4 x 1 clean lift off + 1 clean + 1 heave + 1 Jerk L

4 x 1 clean lift off + 1 clean + 1 heave + 1 Jerk R

 

METCON

20 Min AMRAP

12 chair dips

10 burpee chair step

8 DB clean L (in sumo stance)

8 DB clean R (in sumo stance)

8 shoulder to shoulder thruster

Every 5 min starting on min ZERO: 10 renegade row (push up + L row + R Row = 1 Rep)

 

Tribemob

2 rounds

30” Calf stretch L (hands on wall)

30” Calf stretch R (hands on wall)

30” pigeon stretch L

30” pigeon stretch L

30” twisting glute stretch L

30” twisting glute stretch R

 

 

Running Club

In 60 Min

6 rounds

2:30” min walk @ nasal breathing only

7:30 min run at your 10 K pace (ideally track your meters and match with what you would have done in your 10 k)

 

 

 

PJ

PJ

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