CrossFit Programme December 30th – January 5th
WRAP PARTY 6/6
With the New Year upon us and the first training cycle of 2025 only a week away, it’s time once again to get that internal dialogue locked in. Goals set and huge ones at that, with a clear focus on how you plan to execute. We’ll be here every step of the way as you make the march through this next level, chapter and all the adventures the year ahead has in store.
Great things come from hard work and perseverance. No excuses.
See you at work.
Monday – Bench Press
Tuesday – Back Squat
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift
Saturday – Strict OH Press
Sunday – Sunday Service
Monday
A1. Bench Press x 20-15-10-5
A2. Dual DB Alt Lunges x 12 Total
A3. Dual KB Gorilla Row x 12 Total
A4. BB Bicep Curls x 8-10
A5. Dual DB Hammer Curls x 12 Total
Today’s Workout:
Cals x 27-22-17 // 22-17-12
Alt DB Clean & Press x 12 Total @ 17.5/12.5kg
Burpee x 12
Toes – Bar x 10
Tuesday
A1. Back Squat x 20-15-10-5
A2. OH Plate Lunges x 12 Total
A3. Ring Row x 10 w/ Tempo @ 21×1
Today’s Workout:
Cash In – Cardio x 500m
5 Rounds
Power Clean x 4 @ 80/60kg
Push Ups x 8
Sit Ups x 12
Air Squats x 16
Cash Out – Cardio x 500m
Wednesday – Conditioning
WOD 1
Cals x 20-17-14-11
Back Squat x 12-9-6-3 @ 80/55kg
Dual DB Bench Press x 15-15-15-15
WOD 2
Deadlift x 10 @ 70/45kg
Run x 300m
Alt Pistols x 10 Total
WOD 3
*Change Arms Every 9 Reps*
Single Arm DB Devils Press x 3 @ 20/15kg
Single Arm DB Push Press x 3
Single Arm DB OH Alt Lunge x 3
Thursday – Gymnastics
Friday
A1. Deadlift x 20-15-10-5
A2. Seated Dual DB Arnold Press x 10
B1. Heavy DB/KB Cyclist ( 1 + 1/4 ) Squats x 10
B2. ISO Chin Over Bar Hold ( Pull Up / Chin Up Grip ) x 15-30 sec
B3. Dual DB Reverse Fly x 10
B4. Ring Face Pull x 15
Today’s Workout:
Dual DB Hang Squat Clean x 8
HSPU x 8
Dual DB Hang Cluster x 8
Wall Walk x 4
Saturday
A1. Strict OH Press x 20-15-10-5
A2. Half Kneeling Single Arm DB Bicep Curl & Shoulder Press x 10 e.s
A3. Single Arm DB Row ( Drop Set ) 5-8-11 * Drop Weight as Reps Increase & Complete All 24 Reps on One Arm before you switch.
A4. Weighted Sit Ups w/ Plate x 15
Today’s Workout:
Waller Special
Sunday – Service
Power clean and jerks x5 rx 80/60
15,9,3
Burpees
Pull-ups
Power clean and jerks x5
15,9,3
Bike cals
T2B
Power clean and jerks x5
15,9,3
Rowing cals
HSPU
Power clean and jerks x5
15,9,3
Deadlifts rx 80/60
Press-ups
Power clean and jerks x5
15,9,3
Ski erg cals
Box jumps