Rich training this week

Rich me and Ryan are on a deload week this week. You should do the week beginning 8th Nov. We are going to start on new programming next week

Fri 19th Nov

Daniel
50 x pull up
400m run
21x 42.5kg thruster
800m run
21 x 42.5kg thruster
400m run
50x pull up

Thurs 18th Nov

Clean 5x5

Ring Dip 5x max

Deadlift 5x5

Pistol 5x5

Wed 17th Nov

Jackie
1000m row
20/10kg Thruster x 50
Pull up x 30

10 min r

10x 100kg/60kg Dead lift
10x burpees
Amrap 15 min

Tues 16th Nov

Push Jerk 5x5

Chin up 5x5

Bench Press 5x5

Step up 3x10

Monday 15th Nov

Isabel
30x snatch for time
rxd 60kg

10 min r

10x b/w back squat
10 x kb swing
amrap 15 min

12th Fri

Snatch balance 5x5

hspu 5x max

back squat 5x5

db clean and press 3x 10

thursday 11th

Helen
400m run
24kg/12kg swing x 21
pull up x 12
x 3

5 min rest

annie
50-40-30-20-10
DU/ situps

wed 9th

clean 5x5

ring dip 5x max

deadlift 5x5

pistol 3x10

Tues 9th

I've decided that for the conditioning days were are going to work through all the crosfit girls workout, when we have done those all the hero workouts. Hell yeah!!!

Did fran and grace last week

Today

Barbara
20 pull up
30 push up
40 sit ups
50 squats
3 min rest
x 5
time for each round

5 mins r

500m row / 1 min rest x 5

Monday 8th

Push Jerk 5x5

Chin up 5x5

Bench press 5x5

Step up 3x10