All posts by Scott Jenkins

Deadlift & HSPU

Strength

Deadlift – 8-8-8-8-8 ascending weight

After each set hit 5 strict HSPU. If you have more than 5 put your hands on some plates to increase difficulty. Scale to push ups or handstand holds against the wall.

Conditioning

15 Muscle Ups / 50 Ring Rows
30 Deadlifts 100/60k
45 Box Jump Overs
60 Burpees

Finisher

20m Bear Crawl
20m Crab Crawl with Wall Ball – this is a race

 

 

Back Squat and Conditioning AMRAP

Lindsey back squat PR
Lindsey back squat PR

Today’s conditioning is designed to be breathy. If you find yourself breathing hard after the first round this is totally normal. I did this myself on Sunday and for the majority of the 9 minutes it was tough. If you can gut it out and keep moving it’s a great workout to help you to become comfortable with being uncomfortable. Accept that your body will be throwing messages of pain at you for 9 minutes and choose to ignore those messages and push on.

As always the reward of endorphins 10 minutes after finishing will far outweigh a bit of metcon torture.

 

Strength

Back Squat – 5-5-5-5-5 – Linear progression

Conditioning

9 minute amrap:

9 KB Swings 24/16k
9 Burpees
9 KB Swings 24/16k
9 Box Jumps 24/20″

Finisher

3 x 200m Runs – rest 1 min between

 

Bodyweight & Conditioning

Gymnastic Strength

Max Strict Pull ups (Ring Rows) – 5 sets
supersetted withMax Ring Push ups (normal push ups) – 5 sets

Core Stabilisation

Tabata Mix Up – Superman Hold/Dish Hold – 8 x 20 seconds on each

Conditioning

2 rounds, 2 mins each station:

A: Row for Calories
B: Max Double Unders
C: Max Burpees
D: Max KB Swings 24/16k

Overhead Squats, Accessory & Conditioning

Strength

Overhead Squats – Build to a heavy 3RM

A little explanation on heavy. This does not man an absolute max. This means a heavy weight that you can perform the squat with good technique. There will be max days and I will say max rather than heavy.

Strength Accessory

Romanian Deadlifts – 3 x 8 reps

Conditioning

2 x 4 minute amraps (rest 2 mins between):

5 Front Squats 50/35k
5 Bar Hop Burpees

 

EVA

Strength

Bench Press 12-8-4 – ascending weight

Conditioning

‘Eva’

5 rounds for time:

Run 800m (2.5 laps)
30 KB Swings 32/20k
30 Pull Ups

Definately in my view one of the hardest and longest of the Girl named WODs. Will take you longer than the average conditioning but this is a necessary evil so we can test you in all energy pathways. Enjoy.

Finisher

Finish Eva… even if it’s gone midday

Deadlifts & Amraps

Strength

Deadlift 5-5-5-5-5 – build to a heavy 5 reps

Conditioning

Part I – AMRAP in 7 minutes:

8 Deadlifts 50/30k
25 Double Unders

Rest 5 min

Part II – AMRAP in 7 minutes:

8 Push Press 50/30k
25 Double Unders

Finisher

Tabata Burpees

Back Squat Linear Gains

CrossFit Class

Strength

Back Squats – 3-3-3-3-3 – Linear gains so 5 sets same weight

Conditioning

4 rounds of 3 minutes work, 2 minutes rest:

10 Push Press 45/30k
10 Bar Hop Burpees
10 Toes to bar

Your score continues from the last round. So if you get to 2 rounds and 5 push press you continue in next round from your 6th push press. You will finish with 1 score for all 4 rounds.

Finisher

50 Tommies in least sets possible

Olympic Weightlifting

Lifts

Snatch deadlift + high hang snatch + snatch 5x (1+1+1)

Halting snatch deadlift + finish 3×3

Front squat 5×3

Optional conditioning

Partner mile relay – alternate 8x200m runs

Accessory

Bulgarian split squats 3×8 each side

Russian twists 3×20

Front Rack Lunge

Strength

Front Rack Lunges – 6-6-6-6-6

This is 3 each leg ascending weight

Skill

Kipping practice, toes to bar, pull ups, muscle ups. Whatever you need to address.

Conditioning

5 rounds:

Run 200m
10 Thrusters 50/30k

Finisher

Max Dish Hold