AUGUST 2019
 

1 AUGUST 2019

CARDIO STRENGTH - 100m Plate Push For Time @20/15k

WOD - For Time

12 Muscle Ups

800m Run

9 Muscle ups

400m Run

6 Muscle Ups

200m Run

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

Power Snatch

3 Rep x 2 Set @80%, 3 Rep x 3 Set @75%

Romanian Dedlift

3 Rep x 4 Set @80%

Scaling Options Available

2 AUGUST 2019

GYMNASTICS (Low Vol. High Int) 

Hand Stand Pushups 3 Sets Max (20 Mins)


WOD - 3 Rounds for Time

30 DB Snatches @20/12.5k

15 Toes to Bar

Scaling Options Available

3 AUGUST 2019

STRENGTH - Push Jerk 3RM - (20 Mins) 

WOD - 2 Rounds for Time

400m DB on Shoulder Carry @ 2 x 15/10k

30 DB Box Step Over 

20 DB Devils Press

Scaling Options Available

5 AUGUST 2019

GYMNASTICS (High Vol. Mod Int) 

Chest to Bar Pullups 5 Sets x 3 Reps (20 Mins)

WOD - 15 Min AMRAP

5 Thrusters @45/30

7 Hang Cleans

10 Sumo Dedlift High Pulls

Scaling Options Available

 

6 AUGUST 2019

STRENGTH - Power Snatch + Hang Snatch 1RM (20 Mins)

 

WOD - MARY 20 Min AMRAP

5 Hand Stand Pushups

10 Pistols

15 Pullups

Scaling Options Available

7 AUGUST 2019

GYMNASTICS (Low Vol. Low Int) 

Hand Stand Walk 3 Sets x Max (20 Mins)

 

WOD - 2-2-2-2-2

Snatch Pull, Snatch, OH Squat, Behind the neck Jerk

Scaling Options Available

8 AUGUST 2019

CARDIO STRENGTH - 4 x 100m Sprint For Best Time 

WOD - 18 Min AMRAP

25 Walking Lunges

25 Hollow Rocks

25 Air Squats

25 Butterfly Situps

25 Burpees

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

Clean Pull

2 Rep @80%, 2 Rep @85%

Hang Clean

3 Reps x 2 Sets @85%

2 Reps x 3 Sets @90%

Scaling Options Available

9 AUGUST 2019

GYMNASTICS (Low Vol. High Int) 

Pullups 3 Sets Max (20 Mins)


WOD - For Time

400m Run

15 Thrusters @35/25k

10 Burpees

Scaling Options Available

10 AUGUST 2019

STRENGTH - Pause Front Squat 1RM - (20 Mins) 

WOD - For Time

5 Hand Stand Pushups

5 Squat Cleans @75/60

10 Strict Hand Stand Pushups

10 Squat Cleans @70/55

20 Hand Stand Pushups

20 Squat Cleans @60/45

40 Ring Dips

40 Squat Cleans @45/30

Scaling Options Available

12 AUGUST 2019

STRENGTH - Dedlift 1RM (20 Mins)

WOD - 10 Min EMOM 

ODD - 15 Alt DB Hang Clean @20/12.5k

EVEN - 15 Alt DB Shoulder to Overhead

Scaling Options Available

 

13 AUGUST 2019

GYMNASTICS (High Vol. Mod Int) 

Tabata Air Squats for Reps in 8 Minutes

Rest 10 Seconds Then 

Max Muscle Ups 

 

WOD - For Reps

7 Minute Running Clock

800m Run 

Remaining Time Complete AMRAP Shoulder to Overhead @45/30k

6 Minute Running Clock

600m Run

Remaining Time Complete AMRAP Power Cleans @60/40k

5 Minute Running Clock

400m Run

Remaining Time Complete AMRAP HSPU

Scaling Options Available

14 AUGUST 2019

STRENGTH - Strict Press 2RM - (20 Mins) 

 

WOD - 3 Rounds for Time

15 Hang Power Cleans @60/45k

15 Burpees over Bar

Scaling Options Available

15 AUGUST 2019

CARDIO STRENGTH - For Best Time 

1-10 Wall Balls @9/6k

100m Sprint Each Round

WOD - ANNIE

50-40-30-20-10

Double Unders

Butterfly Situps

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

3-Position Snatch (ground, below knee, above knee) 60%, 65%, 70% x 2 sets ea x 3 Reps
Snatch Pull 90% x 3 Sets x 2 Reps, 95% x 3 Reps x 2 Sets
Back Squat 70% x 5 x 5
Push Press 70% x 5 x 5

Scaling Options Available

16 AUGUST 2019

GYMNASTICS (Low Vol. High Int) 

8-7-6-5-4 Hand Stand Pushups

1 Hanging L-Sit


WOD - 3 Rounds for Time

40m Plate Push @20/15k

30 KB Swing @24/16k

20 Alt Pistols

Scaling Options Available

17 AUGUST 2019

STRENGTH - Squat Clean 2RM - (20 Mins) 

WOD - For Reps

1 Min Power Snatch @60/40k

1 Min Jerk

Rest 1 Min

2 Min Power Snatch @55/35k

2 Min Jerk

Rest 1 Min

3 Min Power Snatch @40/30k

3 Min Jerk

Scaling Options Available

19 AUGUST 2019

STRENGTH - Squat Clean 2RM (20 Mins)

WOD - 17 Min AMRAP

Min 1-5

10 Power Cleans @70/55k

5 Push Jerk 

15 Ring Rows

1 Min to Change Weight

Min 7-11

8 Hang Clean @60/40k

4 Push Press

10 Pullups

1 Min to Change Weight

Min 13-17

1 Min to Change Weight

6 Squat Clean @50/30k

3 Strict Press 

5 Chest to Bar Pullups

Scaling Options Available

 

20 AUGUST 2019

GYMNASTICS (High Vol. Mod Int) 

10 Min AMRAP

2 Strict Pullups

4 Strict HSPU

8 Alt Pistols

32 Double Unders

 

WOD - 4 Rounds For Time (14 Min CAP)

100m Sprint

3 Strict Pullups

30 Second Rig Hang

9 Chest to Floor Pushups

12 Russian KB Swings @24/16k

Scaling Options Available

21 AUGUST 2019

STRENGTH - Hang Snatch 1RM - (20 Mins) 

 

WOD - Barbell Tabata For Reps

With a Running Clock in 19 minutes

Tabata Deadlift 80/60k

1 Min Rest

Tabata Hang Power Clean 60/45k

1 Min Rest

Tabata Front Squat 45/30k

1 Min Rest

Tabata Push Press 30/20k

Scaling Options Available

22 AUGUST 2019

CARDIO STRENGTH - For Best Time 

20m Beep Test

WOD - Flight Simulator

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

Power Clean 70% x 3 Sets x 5 Reps
Push Jerk 60% (of split jerk) x 3 Sets x 5 Reps
Overhead Squat 70% x 3 Sets x 5 Reps

Scaling Options Available

23 AUGUST 2019

GYMNASTICS (Low Vol. High Int) 

2 Rounds for Time (accumulate if required)

30 Sec HSHold

30 Sec Squat Hold

30 Sec L-Sit Hold

30 Sec Chin Over Bar Hold


WOD - For Reps

10 Min Running Clock

1k Run + Max Clean & Jerks @50/30k in Remaining Tiime

1 Min Rest

7 Minute Running Clock

800m Run + KB Snatches @24/16k in Remaining Time

1 Min Rest

4 Minute Clock

400m Run + Thrusters @50/30k

1 Min Rest

1 Min Max Rep Bar facing Burpees

Scaling Options Available

24 AUGUST 2019

STRENGTH - Power Clean & Jerk 1RM - (20 Mins) 

WOD - CANADIAN REGIONALS 10.5

For Time

12 Tire Flips 

6 Clean-and-Jerks @60/45k

300 meter Run

9 Tire Flips

9 Clean-and-Jerks 

450 meter Run

6 Tire Flips 

12 Clean-and-Jerks 

600 meter Run

Scaling Options Available

26 AUGUST 2019

STRENGTH - Power Snatch 3RM (20 Mins)

WOD - For Time

3 Rounds 

5 Back Squats (@90% 3RM Back Squat Wt)

30 Box Jumps @24/20"

Then 3 Rounds 

5 Dedlift

30 Bar Facing Burpees

Scaling Options Available

 

27 AUGUST 2019

GYMNASTICS (High Vol. Mod Int) 

Tabata for Reps

Strict Hand Stand Pushups

 

WOD - 30 Min EMOM

Min 1 - 24 DB Lunges @2 x 20/12.5k

Min 2 - 12 Pushups

Min 3 - 15 DB Thrusters

Min 4 - 14 Renegade Rows

Min 5 - 10 Burpees

Min 6 - 10 V-Ups

Scaling Options Available

28 AUGUST 2019

STRENGTH - Split Jerk 2RM - (20 Mins) 


WOD - 18.4 OPEN (9 Min CAP)

21 Dedlifts @100/70

21 HSPU

15 Dedlifts

15 HSPU

9 Dedlifts

9 HSPU

21 Dedlifts @140/90

15m HSWalk

15 Dedlifts

15m HSWalk

9 Dedlifts

15m HSWalk

Scaling Options Available

29 AUGUST 2019

CARDIO STRENGTH - DEATH BY BURPEE

As Many Burpee Jump to Rig in 12 Minutes as you can

WOD - For Time

1k Run

50 Floor Ring Rows

25 Hand Release Pushups

250m Walking Lunge

50 Pullups

25 Strict HSPU

1k Row

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

Power Snatch 70% x 3 Reps x 5 Sets
Clean Pull 90% (of split jerk) x 3 Reps x 2 Sets
Snatch Push Press + OH Squat 70% (of OH Squat) x 5+1 Reps x 5 Sets

Scaling Options Available

30 AUGUST 2019

GYMNASTICS (High Vol. Low Int) 

Tabata for Reps

Chest to Bar Pullups

Ring Dips


WOD - 

For Load 1-1-1-1-1-1-1

Thruster/Push Press/Push Jerk/Split Jerk

Scaling Options Available

31 AUGUST 2019

BARBELLS FOR BAILEY

8am till Noon

Scaling Options Available

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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