Tuesday the 22nd of January

Skill / Strength

Ring Dips 5 x 10
Back Squats - 10 @ 75% of your 1 Rep Max


Workout

5 Rounds

200 Metre Run
25 Air Squats

Weightlifting Workout

Wod 3 C and D London throwdown.

3 Snatch ( any variation)

Score is total weight

3 Cleans ( any variation)

Score is total weight.

8 Minute Cap

Monday the 21st of January

" If you can't fly then run , If you can't run then walk, If you can't walk then crawl, but whatever you
   do you have to keep moving forward"

   Martin Luther King Jnr

London Throwdown Week

As the London Throwdown is taking place this week, I will be programming lots of variations of the workouts that will be performed there.

By programming these workouts I would like to give CFWD members a taste of the challenges that athletes taking part in the London Throwdown will be experiencing this weekend.

Not all athletes will be masters of every skill ( including me) it is an example that no matter what level there will always be an area of your own athletic development that needs to be worked on.
It is only on occasions like this that your weaknesses really get highlighted.

So no matter what is programmed this week , Get in to the Box and work on those weaknesses!!"
Be assured that everyone will have a weakness this week , but also be reassured that there will be lots of help from your coaches and from your fellow athletes in getting you a step closer in turning that weakness into a new strength.

Don't let the things you can't do stop you from doing the things you can !!!!!!


Skill

Hand Stand Practise


Workout 1



10 Minute Amrap

10 Down Ups
20 Kettlebell Swings
40 Double Unders

10 Minute Break

Workout 2

Snatch / Jerk Ladder

20 Minutes to make it as far up the Snatch ladder as possible.

1 Snatch 40kg/60kg
2 Split Jerk ( Alternate legs)
3 Squat bar Jumps
2 Snatch 40/60kg
4 Split Jerks
6 Squat Bar Jumps
3
6
8
4
8
10

Friday the 18th of January

Skill / strength

Your Choice :)


Workout 1

3 Rounds

200 metre run
10 Burpees 20" / 24"
5 Toes To bar

Workout 2

Amrap 10 Minutes

7 Squat Cleans 40/60kg
14 Kettlebell Swings 16/24kg

Thursday the 17th of January

Strength

Overhead Squat x 10

Skill

Hand Stand Practise


Workout

3 Minute Amrap

Wall Balls

1 Minute rest

3 Minute Amrap

Kettlebell Swings

1 Minute Rest

3 Minute Amrap

Deadlift at 50% of your 1 rep max

1 Minute Rest

3 Minute Amrap

Burpees

Score is based on how many burpees you do :)

See you all tomorrow

Wednesday the 16th of January

Strength

Press

Skill

Muscle Up Progression


Metcon

7 Minute Amrap

5 Box Jumps

7 Air Squats

9 Wall Balls

Weight Lifting Workout

"Isabelle"

30 Power Snatch for time 40kg/60kg

10 Minute cut off

Tuesday The 15th of January

Skill

Cleans

Strength

Back Squat

Metcon

7 minute amrap

Burpees


Weight lifting workout

5 rounds

1 Deadlift
1 hang power Clean
1 Push Press
1 Overhead Squat

adding weight on each round

Monday the 14th of January

Strength

Deadlift

Skill

Muscle Up Progression

Deadhang Pull ups - weighted pull ups
Ring Dips -weighted ring dips



Workout

Mini Cindy
Amrap 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

Lifting Workout

15 minutes

3 x 5 Strict Press
3 x 5 Push Press
3 x 5 Push Jerk