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Weekly CrossFit Programme: 26th June – 2nd July

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Warm Up

A

B

Monday

x3
200m Run
12 Alt lateral lunges
4 BB bent over row at 1118
A1.
Back rack backward lunge:
4×4-6 each side at 2011 rest 0:30 between sides 

 

 

A2.
BB bent over row:
4×4-6 at 2111 rest 1:00

ME
x4
0:30 Star/Straight arm/Regular side plank each side
400m Run
15 Sandbag/Goblet squat
4.4 Pull ups/Chin ups/6.6.6 Ring rows

Tuesday

x3
0:30 On
0:10 Off
AB/Row
FLR
DUs/Skipping
Trap 3 raise
A.
Wall walk + Handstand hold:
3×0:45 rest 2:00
Aero 80%
1:00 On
DUs
1:00 On
Burpee box step overs 

 

2:00 Off

 

 

 

2:00 On
AB/Row
2:00 Off

 

 

 

 

1:00 On
DUs
1:00 On
Burpee box step overs

 

 

 

 

5:00 Rest

 

 

 

 

 

2:00 On
AB/Row
2:00 Off

 

 

 

 

 

1:00 On
DUs
1:00 On
Burpee box step overs
2:00 Off

 

 

 

 

2:00 On
AB/Row

Wednesday

15m Side crab walk (L)
10 Glute bridge
5 SL glute bridge each side
15m Side crab walk (R)
8 BB Good mornings
A1.
Deadlift:
4×4-6 at 2111 rest 1:00 

 

A2.
Dips:
4×4-6 at 2111 rest 1:00

 

 

 

 

Or

 

 

 

 

A2.
Decline DB bench press:
3×6-88 at 2111 rest 1:00

ME
x4
o:40 On
0:20 Off
Tall kneeling alt DB Press
AB/Row (Increase pace each round)
SA KB Swing (0:20 each side)

Thursday

x3
0:30 On
0:10 Off
AB/Row
Banded pull apartes
DUs/Skipping
Trap 3 raise
A.
Chin  ups:4×4-6 at 2112 rest 2:00 

 

 

Or

 

 

 

 

A.

Chin ups:

4×2-4 at 51A5 rest 2:00

 

 

 

Or

 

 

 

A.

Ring rows:

4×8-10 at 3111 rest 2:00

Aero 80%
2:00 On
400m Run
2:00 Off 

2:00 On
AB/Row
2:00 Off2:00 On
400m Run

 

 

 

5:00 Rest

 

 

 

 

2:00 On
AB/Row
2:00 Off

 

 

 

 

2:00 On
400m Run
2:00 Off

 

 

 

 

2:00 On
AB/Row

 

 

 

 

*If you’re not able to complete 400m in 2:00 shorten distance*

Friday

x2
Partner 1: 200m Run
Partner 2: Lunge + Stretch
Swap
Partner 1: 12 Hollow rocks
Partner 2: Ring row hold
A1.
Sandbag squat:
4×4-6 at 2111 rest 2:00 

 

 

A2.
SA Front rack carry:
3x45m each side rest 0:30 between sides

B1.
Sled rope pulls:
3x45m rest 0:30
*Speed focus*
*Only reach failure on last set* 

 

B2.
3x 0:30-1:00 Wall squat hold rest 2:00-3:00

 

 

 

C.
x2
10s AB all out for cals
2:00 Rest

Saturday

x3
0:30 On
0:10 Off
Alt floor sweeps
FLR
Light KB Swings
Banded pull aparts
A1.
Stiff leg deadlift:
4×4-6 at 2111 rest 1:00 

 

 

A2.
Bench press:
4×4-6 at 2111 rest 1:00

ME
Partner WOD
x2
2:00 On each
Prowler push
Push ups
Tuck L-sit (0:15 max)
Row
2:00 Rest

Sunday

x2
0:20 Straight arm side plank (L)
0:20 Straight arm side plank (R)
0:20 Ring rows hold
0:20 Ring rows
12 Goblet squats
A1.
Back squat:
4×4-6 at 2111 rest 1:00 

 

 

A2.
Wide pull ups:
4×4-6 at 2121 rest 1:00

 

 

 

Or

 

 

 

A2.
Chin ups:
3×2-4 at 51A5 rest 1:00

 

 

 

Or

 

 

 

A2.
Sled rope pulls:
3x45m rest 3:00

ME
In teams of 3
18-15-12-9
Wall balls
Hollow rocks
DUs*You can only start an exercise once partner in front of you has completed that exercise*

CrossFit Sport Programme: 21st & 24th June

By: 0

Date

Session

21st June

A.
10mins
GTOH TnG:
Build to heavy 2

B.
BB complex:
Power clean + Pause push jerk (2s in rack):
4×4 rest 2:00
*Perform 1 clean into 1 push jerk*
C.
8min E2MOM
45s Thrusters
50% Pull ups

24th June

Aero 70-80%

1:00 On
5cal AB
3 Pull Ups
1:00 Off

1:00 On
5 Thrusters
4 Over the bar burpees
1:00 Off
1:00 On
5cal AB
3 Pull Ups
1:00 Off
1:00 On
Gym Shuttles
1:00 Off

1:00 On
5 Thrusters
4 Over the bar burpees
1:00 Off

1:00 On
5cal AB
3 Pull Ups
1:00 Off
1:00 On
5 Thrusters
4 Over the bar burpees
1:00 Off

LE 90%
x3
2:00 On
8:00 Off
AB

Weekly CrossFit Programme: 19th – 25th June

By: 0

Week 5

Warm Up

A

B

Monday

x3
0:30 On
0:10 Off
Bridge ups
AB/Row
Dip support (box)
Plank
A1.
Deadlift:
4×4-6 at 2111 rest 1:00 

A2.
Dips:
4×4-6 at 2111 rest 1:00

 

Or

 

 

A2.
Decline DB bench press:
3×6-88 at 2111 rest 1:00

ME
x4
20 KBS
0:30 Wall facing handstand hold/FLR
40 DUs
0:15-0:25 Tuck L sit
*UNBROKEN and for quality*

Tuesday

x2
Partner 1: 200m Run
Partner 2: Lunge + Stretch
Swap
Partner 1: 12 Hollow rocks
Partner 2: Ring row hold
A.
Sandbag squat:
4×4-6 at 2111 rest 3:00 

B.
SA DB Row:

4×5-7 at 2011 rest 1:00 between sides

ME
x4
1:00 On each
Prisoner step ups
Sandbag/Plate carry (unbroken)
Pull up/Chin up/Ring row hold
DB Side plank (0:30 L/0:30 R)

Wednesday

x3
1:00 On
0:30 Off
DU practice
Landline row (30s each side)
A.
Ring rows:
3×12-15 at 2112 rest 2:00
Aero 80%
2:00 On
5 Wall balls
5 Sit ups
3 Burpees
2:00 Off2:00 On
AB/Row
2:00 Off
2:00 On
5 Wall balls
5 Sit ups
3 Burpees
5:00 Rest
2:00 On
AB/Row
2:00 Off
2:00 On
5 Wall balls
5 Sit ups
3 Burpees
2:00 Off
2:00 On
AB/Row

Thursday

x3
0:30 On
0:10 Off
Light banded good mornings
FLR
Laying back extensions
Banded pull aparts
A1.
Stiff leg deadlift:
4×4-6 at 2111 rest 1:00 

A2.
Bench press:
4×4-6 at 2111 rest 1:00

ME
12min AMRAP
200m Run
6 SA DB Push press each side
6 SA DB Deadlift each side
12 Russian twists

Friday

x2
0:20 Straight arm side plank (L)
0:20 Straight arm side plank (R)
0:20 Ring rows hold
0:20 Ring rows
12 Goblet squats
A1.
Back squat:
4×4-6 at 2111 rest 1:00 

 

A2.
Wide pull ups:
4×4-6 at 2121 rest 1:00

 

 

Or

 

 

A2.
Chin ups:
3×2-4 at 51A5 rest 1:00

 

 

Or

 

 

A2.
Sled rope pulls:
3x45m rest 3:00

ME
8mins
SA Farmers carry:
Build to tough 2x30m
8mins
Backward sled drag:
Build to a tough 30m

Saturday

x2
15m Duck walk
8 Squat hold + Hip raise
8 Push up down dog
200m Run
Aero 80%
2:00 On
6 Air squats
20 DUs
6 Ring rows
2:00 Off2:00 On
AB/Row
2:00 Off
2:00 On
6 Air squats
20 DUs
6 Ring rows
5:00 Rest
2:00 On
AB/Row
2:00 Off
2:00 On
6 Air squats
20 DUs
6 Ring rows
2:00 Off
2:00 On
AB/Row
B.
Sandbag carry:
2x300m

Sunday

15m Side crab walk (L)
10 Glute bridge
5 SL glute bridge each side
15m Side crab walk (R)
0:45 Kneeling banded hip flexor stretch each side
A1.
Glute bridge:
4×4-6 at 2111 rest 1:00 

A2.
Sandbag/Plate press:
4×4-6 at 2111 rest 1:00

B.
x3
6 SA Deadlift (L)
15m Carry (L)
6 SA Deadlift (R)
15m Carry (R)C1.
DB Flys:
3×15-18 at 2111 rest 0:45
C2.
Banded tricep extensions:
3×25-30 at 2111 rest 0:45

Aces Strong Programme: 12th & 17th June

By: 0

MONDAY

A1. Jefferson squat 2 x 6 each
A2. Stiff leg deadlift 2 x 10

In pairs YGIG
X2
4:00 on 1:00 off
B. Sandbag tennis

C. Prowler x 2

D. Sandbag squat x 6

E. Wide grip pull ups x 3-6

SATURDAY

A. Bicep opening curls 2 x 5-5-5

B. Tricep openers 2 x 5-5-5

C. DB Z press 2 x 10

D. Sandbag thruster 12 min E2MOM x 6

E. Strict TTB 2 x 10-12

F. Sled rope pulls 3 x 4 lengths AFAP

CrossFit Sport Programme: 14th & 17th June

By: 0

Date

Session

14th June

A.
10mins
GTOH TnG:
Build to heavy 2 

B.
BB complex:
Power clean + Pause push jerk (2s in rack and catch):
4×3 rest 2:00
*Perform 1 clean into 1 push jerks*

 

 

C.
8min E2MOM
40s Thrusters
40% Pull ups

17th June

Aero 70-80%
x3
1:30 On
4 Pull ups
6 Burpee box jumps
1:30 Off 

1:30 On
8 Thrusters
30 DUs
1:30 Off

 

 

LE 90%
x3
1:40 On
8:00 Off
AB

Weekly CrossFit Programme: 12th – 18th June

By: 0

Warm Up

A

B

Monday

x2
10 Push ups
10 KB swings
10 Banded pass throughs
10 Banded pull aparts
A.
Half kneeling landline press:
3×10-12 at 2111 rest 2:00
Aero 80%
x2
4min AMRAP
8 Air squats
8 Burpees (no push up)
15m SA KB Front rack carry each side3:00 Rest
4min AMRAP
AB/Row
3:00 Rest

Tuesday

x2
0:20 Straight arm side plank (L)
0:20 Straight arm side plank (R)
0:20 Ring rows hold
0:20 Ring rows
12 Goblet squats
A1.
Back squat:
3×6-8 at 2111 rest 1:00A2.
Wide pull ups:
3×6-8 at 2121 rest 1:00
Or
A2.
Chin ups:
3×2-4 at 51A5 rest 1:00
Or
A2.
Ring rows:
3×12-15 at 2111 rest 1:00
ME

x3
1:00 On each
AB/Row
Panther crawl (controlled and slow)
Side plank (0:30 L/0:30 R)
Pull ups (sets of 3 max) or Ring rows (sets of 5 max)
DUs
2:00 Rest after each round

Wednesday

x2
10 Push ups
10 KB swings
10 Banded pass throughs
10 Banded pull aparts
A1.
Stiff leg deadlift:
3×6-8 at 2111 rest 1:00A2.
Bench press:
3×6-8 at 2111 rest 1:00
B1.
Wall walk + hold:
3×1:00 rest 0:45B2.
KB Swings:
3×18 PERFECT reps (technique focus) rest 0:45
B3.
Sandbag clean (to shoulder):
3×4 Challenging not max rest 0:45

Thursday

Side crab walk (L)
Glute bridge
SL glute bridge
Side crab walk (R)
Kneeling banded hip flexor stretch1
A.
Wide pull ups:
3×6-8 at 2121 rest 1:00Or

A.
Chin ups:
3×2-4 at 51A5 rest 1:00

Or
A.
Ring rows:
3×12-15 at 2111 rest 1:00

Aero 80%

3:00
14 OH walking lunges
10 Plate row
6 Sit ups

2:00 Rest
3min AMRAP
AB/Row
2:00 Rest

3:00
14 OH walking lunges
10 Plate row
6 Sit ups
*5:00 Rest*
3min AMRAP
AB/Row
2:00 Rest
3:00
14 OH walking lunges
10 Plate row
6 Sit ups
2:00 Rest
3min AMRAP
AB/Row
2:00 Rest

Friday

x2
200m Run
6 Land mine row each side
6 Clam shells each side0:30 Plank
A1.
Front rack backward lunge:
3×6-8 each side at 2011 rest 0:30 between sidesA2.
BB bent over row:
3×6-8 at 2111 rest 1:00
ME
x4
12 Wall balls (2s pause at bottom)
0:45-1:00 Farmers carry
0:45-1:00 FLR

Saturday

15m Side crab walk (L)
10 Glute bridge
5 SL glute bridge each side
15m Side crab walk (R)
0:45 Kneeling banded hip flexor stretch each side
A1.
Glute bridge:
3×6-8 at 2111 rest 1:00A2.
Sandbag/Plate press:
3×6-8 at 2111 rest 1:00
B1.
Banded good mornings:
3×25-30 at 20X1 rest 1:00B2.
Push ups:
3x 0:45 Max reps rest 1:00
Rest as needed
x2
10s AB all out for cals
2:00 Rest

Sunday

x3
0:30 On
0:10 Off
Bridge ups
AB/Row
Dip support (box)
Plank
A.
Tall kneeling alternating DB press:
3×16 at 2111 rest 2:00
Aero 80%

3:00
32 DUs
16 Mountain climbers
8 KB/DB Clean + Push press

2:00 Rest
3min AMRAP
AB/Row
2:00 Rest
3:00
32 DUs
16 Mountain climbers
8 KB/DB Clean + Push press
*5:00 Rest*
3min AMRAP
AB/Row
2:00 Rest
3:00
32 DUs
16 Mountain climbers
8 KB/DB Clean + Push press
2:00 Rest
3min AMRAP
AB/Row
2:00 Res

Aces Barbell Programme: 9th & 11th June

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FRIDAY

LV1
A. Front squat 3 x 8
B. Bench 12-10-8

LV2
A. Front squat 3 x 5
B. Bench 3 x 5

BODYBUILDING

X3
C1. Bulgarian split squat x 8 each (add weight)
C2. Banded pull through x 15
C3. Calf raises x 20

X3
D1. Seated Arnold press x 12
D2. Seated DB lat raise x 12
D3. DB flys x 12

X3
E1. Leg raises x 12
E2. FLR 0:40-1:00
E3. Sit ups x 12-15

SUNDAY

LV1
A. Rack pulls (off blocks) 3 x 10-12
B. DB Rows 3 x 10-12

LV2
A. Rack pulls (off blocks) 3 x 6-8
B. DB Rows 3 x 10-12

BODYBUILDING
X3 0:40/0:20
C1. Bent over reverse flys
C2. Back extensions

D1. Reverse plank
D2. Ring rows

E1. Bicep hammer curls
E2. 3 pos bicep curls

Aces Strong Programme: 5th & 10th June

By: 0

MONDAY

A1. Jefferson squat 2 x 6 each
A2. SA BB row 2 x 10 each

B. Wide grip pull ups 2 x Max

C. Narrower grip pull ups 2 x Max

D. Farmers carry 2 x 30m do not put down at the end

E. Farmers hold 10% less than farmers carry 1 min hold rest 3 min repeat

F. Sandbag squats Max reps (x15 minimum)

G. 400m Sandbag carry – No break!

H. Sled sprint 100m AFAP

SATURDAY

A. X4
DB Lateral raises palms down x 15s
DB Hercules hold thumbs up 15s

X4
DB Lateral raises thumbs up x 15s
DB Hercules hold palms down 15s

B. SA BB bench press 2 x 6-8

C. Bench 15 min E3MOM x 6 reps

D. Sled lat pulls 2 x 4

E. Strict TTB or leg raises 2 x 10-15

F. AB 30 cals for time
Rest = time x 5
Repeat

Aces Barbell Programme: 2nd & 4th June

By: 0

FRIDAY

LV1
A. Deadlift 3 x 8
B. Press 12-10-8

LV2
A. Deadlift 3 x 5
B. Press 3 x 5

BODYBUILDING
X4 0:45/0:15
C1. DB Stiff leg deadlift
C2. Walking Lunges
C3. FLR

X4 0:45/0:15
D1. DB Arnold press
D2. Reverse flys
D3. Skull crushers

SUNDAY

LV1
A. Squat 3 x 10-12
B. Bent over supine row 3 x 10-12

LV2
A. Squat 3 x 6-8
B. Bent over supine row 3 x 6-8

BODYBUILDING
X3 0:40/0:20
C1. Goblet squats
C2. Calf raises

X3 0:40/0:20
D1. Battle Ropes
D2. DB (x2) rows

X3 0:40/0:20
E1. Bicep curls
E2. V-ups (with med ball if you can)

CrossFit Sport Programme: 7th & 11th June

By: 0

Date

Session

7th June

A.
10mins
GTOH TnG:
Build to heavy 2

B.
BB complex:
Power clean + Pause push jerk (2s in rack and catch):
4×4 rest 2:00
*Perform 1 clean into 1 push jerks*

C.
8min EMOM
1 – 40s Thrusters
2 – 55% Pull ups

10th June

Aero 70-80%
x3
1:30 On
8 Thruster
3 Burpees
1:30 Rest

1:30 On
30 DUs
4 Pull ups
1:30 Rest

LP 90%
x3
1:20 On
6:40 Off
AB