20150608 | Monday
A.
20 Double unders
15 Burpees
20 Double Unders
12 Burpees
20 Double unders
9 Burpees
B. Deadlift
5-4-4-2
C. Work Out
3 rounds
30 KB Swing
10 Box Jumps
20 Push Press
runn 200m
20150609 | Tuesday
A. Barbell Complex
B. 8 Minute AMRAP
20 G2OH
12 T2B
20 OH Lunges
20150610 | Wednesday
A. 3 x 3 minute Amrap
Run 200, then for the rest of the time Burpees
B. Front Squat
5-3-3-3
C. Fran
21-15-9
Thruster
Pull ups
20150611 | Thursday
Run 400m
50 Squats
25 Push Press
50 Sit ups
25 Hang Power Clean
50 Squats
25 Pull Ups
50 Sit Ups
25 Front Rack Lunges
Run 400m
A. Partners
4 rounds
P1 - 20 Wall ball
P2 - Burpee
then swap over
B. Push Jerk
5x3
C. 8 min AMRAP
12 Deadlift 60/40
12 Box Jumps
Row 200m
Strength is a choice…choose to be strong
20150601 | Monday
A. 15-12-9
KB Swing
Pull Ups
B. Push Press
Work up to 85% then 3x3
C. Work Out
30 Double Unders
then
5 Rounds
20 Sit Ups
20 G2OH
20 OH Lunges
Then 30 Double unders
20150602 | Tuesday
A. Mini Miagi
30 Deadlifts 60/40
20150603 | Wednesday
A. Partner Runs
400m
200m
200m
400m
B. Barbell Complex
3 Rounds
Deadlift
Bar Jump Burpee x4
Deadlift x 2
HPC x 2
Bar Jump Burpee x4
Deadlift x3
HPC x 3
Front Squat x 3
Bar Jump Burpee x4
Deadlift x4
HPC x 4
Front Squat x 4
Push Press x 4
Bar Jump Burpee x4
C. Prowler
20150604 | Thursday
3 x 9 minute AMRAPS
1.
20 OH Squat
20 Wall Balls
20 Burpees
20 Double Unders
2.
15 OH Squats
15 Wall Balls
15 Burpees
15 Double Unders
3.
10 OH Squats
10 Wall Balls
10 Burpees
10 Double Unders
20150605 | Friday
A. 3 teams
3 Rounds
30 Tyre flips
200m Run
B. Front Squat
6-4-4-3-2
Last double should be approx 90%1RM
C.
3 rounds
8 Hang Power Clean 50/30
8 Burpee box jump Overs
8 S2OH 50/30
Strength is a choice…choose to be strong
20150525 | Monday Bank Holiday
6pm class
In Pairs 3 rounds / time capped
Run 200m together
60 KB Swings
50 box jumps
40 Sit Ups
30 OH Lunges
20 Press Ups
10 clean 60/40
20150526 | Tuesday
A. 15-12-9
Wall Balls
Burpees
B. In 15 minutes find Max x3 backsquat for the day
C. Helen
3 rounds
Run 400m
21 KB Swings
12 Pull Ups
20150527 | Wednesday
A. 3 minutes
12 G2OH
6 Burpee Plate Jumps
B. Barbell Complex
C. 8 minute AMRAP
12 Thrusters 40/20
10 Bar Jump Burpees
20150528 | Thursday
15 minutes KB skills - Turkish Get Up
AMRAP 20 minutes
15 Push Press
30 Burpees
15 G2OH
30 Double Undes
15 Wall Balls
300 m row
20150529 | Friday
A. Warm Up & ladders
B. Deadlift find heavy 3 for the day (15 mins)
C. 10,8,6,4,2
Front Squat
Box Jump
20 Double Unders
D. Friday Prowler & Tyre Flips to finish
Strength is a choice…choose to be strong
20150518 | Monday
A. 6 minute AMRAP
2 Wall Climb
12 Wall Balls
22 Double Unders
B. Deadlift
5-5-3-3-3
C. Workout
12 minute AMRAP
20 OH Lunges
15 Plate Sit Ups
run 200m
20150519 | Tuesday
7 rounds
7 deadlifts BW
14 burpee bar jump overs
7 hang power cleans 60/40
14 box jumps
20150520 | Wednesday
A. 4 minutes - run 1 lap, AMRAP Lunge Burpee Ladder
2,4,6,8.....
B. Back Squat
4-4-4-2-2
C. 3 Rounds
30 KB Swing
15 Press ups
12 T2B
20150521 | Thursday
Team Workout
Row 5000m
100 Pull Ups
200 Press Ups
300 Squats
20150522 | Friday
A. Warm Up
B. 4x200m run
C. Push Press Annie
50-40-30-20-10
Push Press
Double Unders
D. Friday Prowler & Tyre Flips to finish
Strength is a choice…choose to be strong
20150511 | Monday
A. 3 Rounds
20 Double unders
5 Burpees
B. Front Squat
6 @ 70%
4 @ 75%
4 @ 80%
2 @ 85%
4 @ 80%
6 @ 70%
C. Workout
21-15-9
Box Jumps
KB Swing
Pull Ups
20150512 | Tuesday
"Fight Gone Bad”
3 rounds
Wall Ball
KB Swing
Box Jumps
Push Press
Row for Calories
20150513 | Wednesday
A. OMEM
Hang Power Clean x 3
B. WorkOut
5 Rounds
in 3 minutes
run 400m
AMRAP Pull ups
Rest 30 Seconds
20150514 | Thursday
Filthy 50
50 Box jump
50 Burpees
20150515 | Friday
A. Warm Up
B. Strict Press 4x5
C. 3 rounds
20 G2OH
12 Burpee Box Jumps
D. Friday Prowler & Tyre Flips to finish
Strength is a choice…choose to be strong
20150504| Monday Bank Holiday
12 hour WoDs
20150505| Tuesday
A. 3 rounds
15 Sit Ups
15 Squats
B. Back Squat
5@70%
4@75%
3@80%
2@90%
3@80%
4@75%
5@80%
C. Workout
6 minute AMRAP
15 KB Swing
30 Burpees
20150506| Wednesday
A. Double Under Partner workout 4 minutes
Every time the rope stops accumulate 1 burpee
B. Push Press 4 x 10
C. WorkOut
3 Rounds
8 HPC
16 Box Jump
200m Run
20150507 | Thursday
24 minute AMRAP
50 KB swing
40 Wall Balls
30 Box Jump
20 Push Press
10 OHS
20 Press Ups
30 OH Lunges
40 Burpees
50 G2OH
Run 200m
20150501| Friday
A. Warm Up
B. Tabata Time
Squats
Sit Ups
Box Jumps 20"
C. Friday Prowler & Tyre Flips to finish
Team HG3 & LCWC - Northern Lifting League
Strength is a choice…choose to be strong
20150427| Monday
A. 8 minutes
Partner incline sprints
B. Back Squat
6 @ 70%
4 @ 75%
4 @ 80%
2 @ 85%
2 @ 90%
C Workout
3 rounds
20 OH Lunges
10 Burpees
30 KB Swing
20150428| Tuesday
A. OMEM 12 minutes
HPC x 3
B. Workout
60 Double Unders
Then
4 rounds
11 Box Jumps
11 S2OH
Then 60 Double Unders
Then
3 Round
5 pull ups
10 Press Ups
15 Squats
Then 60 Double Unders
20150429 | Wednesday
A. 3 rounds
2 Wall Climbs
12 Sit ups
B. Deadlift 5x5
C. WorkOut
Row 1000m
50 Wall Balls
30 T2B
20150430 | Thursday
A. 3 minutes max reps single arm KB swing
B. "The Chief "
Max rounds in 3 minutes of:
Rest 1 minute. Repeat for a total of 5 cycles.
20150501| Friday
A. Ladder Drills
B. 5 Rounds
Row 400m
15 OHS 40/20
C. Friday Prowler & Tyre Flips to finish
Strength is a choice…choose to be strong
20150420 | Monday
A. 3 minute Double Unders
Accumulate 1 burpee each time the rope stops
B. Push Press
work up to 80% then 5 Sets of 3 reps
C. 5 Rounds
2 Wall Climb
20 KB Swing
10 Box Jumps
20150421| Tuesday
A. 15 mins to find max tripple HPC
B. Workout
21-15-9
Wall Balls
Deadlift
Run 450m
9-15-21
G2OH
OH Lunges
20150422 | Wednesday
A. Cone touch
B. 15 Mins to find Max Triple for the day
OHS
C. WorkOut
4 rounds
30 Double Unders
15 Push Press
10 Burpees
15 Sit Ups
20150423 | Thursday
A. KB Complex
B. 12 Minute AMRAP
10 Back Squat
Run 200m
20150424 | Friday
A. 15-12-9
G2OH
Pull Ups
B. OMEM 16 mins
ODD - 3 Deadlift
EVEN - 6 Bar Jump Burpees
C. Friday Prowler & Tyre Flips to finish
Strength is a choice…choose to be strong
20150413 | Monday
A. 3 minute ladder
2,4,8,10,12......
Squats
Burpees
Sit ups
B. Sumo Deadlift 5 sets for 3 reps
Work up to about 70% of you regular deadlift
C. 12 minute AMRAP
20 KB/DB clean n press (10 each arm)
20 Double Unders
10 Pull Ups
20150414| Tuesday
A. 25 minute AMRAP
20 KB Swing
30 Box Jumps
20 KB Swing
40 Push Press
20 KB Swing
50 OH Lunges
20 KB Swing
40 Wall Balls
20 KB Swing
30 Press ups
20 KB Swing
20150415 | Wednesday
A. 4 rounds Junk Yard Dog
B. OMEM 16 minutes
Odds - 6 Front Squats
Evens - Strict Pull Ups (unbroken)*
* if less than 3 move to ring rows - max ring rows in 30 seconds
C.
50-40-30-20-10
Double Unders
Sit Ups
20150416 | Thursday
A. KB see saw press
2 rounds
6-8-10-8-6
Rest between sets - no more than 60 seconds
B. 5 Rounds
Run 200m
50 Squats
20150417 | Friday
A. Plank Work..... and other isometric hold fun!
B. 4 rounds
3 Squat Cleans * 80% of max
12 Box Jumps
8 Toes to Bar
*Alternative scaling - 3 hang cleans / 15 KB Swing
C. Prowler & Tyre Flips to finish
Strength is a choice…choose to be strong
20150406 | Easter Monday
**Closed**
20150407| Tuesday
A. Opener
Run 200m
Then
3 rounds
12 Squats
12 Sit ups
12 Tuck Jumps
Then 30 double unders
B. OMEM 12 minutes
Hang Power Clean x3 - 60/30
** scaling option 12 kb swing + 2 burpees**
C. Helen
20150408 | Wednesday
A. 3minute AMRAP
8 G2OH
12 OH Lunges
B. KB skills
Novice - Clean and Press Tekkers
Intermediate - Clean & Press Ladder
Ascending the ladder
2L 2R
4L 4R
6L 6R
8L 8R
10L 10R
Rest - then descend the ladder
C. 12 minute AMRAP
24 Box Jumps
12 OH Squats
6 T2B
20150409 | Thursday
A. Cone touch
B. 6 x 400 rowing sprints
C. 3 rounds
12 Push Press
6 Burpee Bar Jumps
20150410 | Friday
A. Extended Warm up
Focus on mobility for the squat
B. Back Squats
Work up to aprox 70%* then
1 set for 20 reps
*use common sense on the weight, if you haven't squatted regularly lately, scale the weights down ... Unless you don't need to walk over the weekend.
C. 6 minute Partner AMRAP
20 ball pass sit ups
20 burpees
Strength is a choice…choose to be strong
I just wanted to congratulate everyone on their progress over our recent winter strength cycles. You have all worked tremendously hard and I am sure you can all see the great achievemts you have made. As spring arrives we transition into more of a conditioning phase, we have the horsepower under the hood, now is the time to fine tune that engine!
Keep up the great work and the foot on the accelerator!
20150330 | Monday
A. Personal Mobility
B. 3x3 minute AMRAP
15 KB Swing
8 Box Jumps
C. Plank Holds
D. 12 minute AMRAP
15 G2OH
20 OH Lunges
12 T2B
OMEM 3 Burpees
20150331 | Tuesday
CrossFit Open WoD
15.5
http://games.crossfit.com/workouts/the-open
20150401 | Wednesday
A. 12 minutes SALSA dancing
B. 3 rounds
200m Swim (weighted vest optional)
21 Single Leg Reverse Box jumps
15 alternate Single Arm Muscle Ups
20150402 | Thursday
Easter Chipper
2 laps run (900m)
20 Wall Balls
30 Box Jumps
40 Burpees
50 Air Squats
100 Double Unders
50 KB Swings
40 Sit Ups
30 Press Ups
20 Pull Ups
2 laps run (900m)
20150403 | Good Friday
Rest Day
Easter opening
Closed Good Friday
Open Saturday morning WOD
Closed Easter Sunday
Closed Easter Monday
Strength is a choice…choose to be strong
20150323 | Monday
A. Personal Mobility
B. 3 minute AMRAP
Max reps unbroken double unders
C. Deadlift
3,3,3,1,1,1
D. Workout
8 Minute Partner AMRAP
40 DB G2OH
30 OH Lunges
20 Burpees
20150324 | Tuesday
CrossFit Open WoD
15.4
http://games.crossfit.com/workouts/the-open
20150325 | Wednesday
A. Personal Mobility
B. Partner Workout
Partner 1 plank
Partner 2 run 100m
6 minute AMRAP
C. Push Press
3,3,3,1,1,1
C. Workout
4 Rounds
10 Box Jumps
20 KB Swings
20150326 | Thursday
20 Deadlifts 100/60
20150327 | Friday
A. Personal Mobility
B. Back Squat
3,3,3,1,1,1
C. Time Cap
3 Rounds
15 S2OH
20 Box Jump overs
Strength is a choice…choose to be strong
Monday
A. Personal Mobility
B. 3 Rounds
10 Hurdles Jumps
10 Sit Ups
C. BackSquat
3,3,3,1,1,1
D. Workout
4 Rounds
12 Deadlift
10 KB Push Press
8 Lunges
Tuesday
A. KB Complex
B. CrossFit Open WoD
15.3
http://games.crossfit.com/workouts/the-open
Wednesday
A. Personal Mobility
B. 90 Seconds
Max Reps Wall Climbs
C. Push Press
3,3,3,1,1,1
C. Workout
12 minute AMRAP
60 Double unders
then 21-15-9
KB Swings
Pull Ups
Thursday
25 minute AMRAP
5 Pull ups
10 Press Ups
15 Air Squats
BUT
On minutes 0,5,10,15 & 20 Row 500m
Friday
A. Personal Mobility
B.
i)Front Squat 3,3,3,1,1,1
ii) Strict Press 3,3,3,1,1,1
C. Partner Workout
4 minute AMRAP
10 Partner Ball Sit Ups
10 Burpees
Strength is a choice…choose to be strong
Hi Team HG3, I want to try something a little different with posting the weeks programming. The idea of this is not so that you can cherry pick but to try and allow you to plan your training and recovery better. For the next few weeks, up until Easter, I am going to post up the week's sessions in advance. When I refer to 'Personal Mobility', please pick something that you need to work on or will assist you in the day's session. This can be done as soon as you arrive, before the breifing. I hope that you find this useful ... feedback welcome.
2015 WK 11
20150309 | Monday
A. Personal Mobility
B. 3 rounds form
12 Lunges
12 Back Ext.
C. BackSquat
5,5,5,3,3,3
D. Workout
6 minute AMRAP
18 KB Swing
20 Double Unders
20150310 | Tuesday
A. Barbell Complex
B. CrossFit Open WoD
15.2
20150311 | Wednesday
A. Personal Mobility
B.
i)Front Squat 3,3,3,1,1,1
ii) Strict Press 3,3,3,1,1,1
C. 4 min AMRAP
Burpees
20150312 | Thursday
Accumulate
90 Seconds Planks
90 Seconds L sit (Rings or Box or Bar)
90 Seconds Plank
18 Minute AMRAP
200m Run
20 Squats
200m Run
20 Burpees
200m Run
20 Sit Ups
200m Run
20 Press Ups
20150313 | Friday
A. Personal Mobility
B. AMRAP 3 minutes
10 Skaters
1 Burpees
C. Deadlift
3,3,3,1,1,1
D. Workout
4 Rounds
10 Shoulder to Overhead 50/35
10 Box Jump
Strength is a choice…choose to be strong
A. Personal Mobility
B. 3 Rounds for Form
30 DU
2 Wall Climbs
C. Maxx Effort Push Press
5,5,5,3,3,3
D. Workout
8 min AMRAP
20 G2OH 20/15 KG
18 OH Lunges 20/15 KG
16 Burpees
Strength is a choice…choose to be strong
A. 3 mins to find max consecutive DU
B. Max Effort 5,5,5,3,3,3
i) Front Squat
ii) Strict Press
C. 21-15-9
sit ups
KB swings
Strength is a choice…choose to be strong
A) Warm Up
B) Overhead Squats
C) 3x4 min AMRAPs
15 Wall Balls
5 Pull ups
Strength is a choice…choose to be strong
A) 4x 400m repeats
B) Front Rack Lunges
4x 16
C) 21-15-9
Box Jumps
Press Ups
Strength is a choice…choose to be strong
A. KB Snatch Test
4 mins
Compare to Jan 16th
B. 13 Min AMRAP
Air Squat
T2B
Burpees
Step Ups
2-4-6-8-10-2-4-6-8-10-2-4.......
C. Prowlers
Strength is a choice…choose to be strong
A. 4 min AMRAP
weighted Lunges
Press Ups
B. Front Squat
1,1,1,1,1
C. 8 min AMRAP
30 DU
12 KB swing
8 Burpees
Strength is a choice…choose to be strong
