This week's training! 

The programme runs up until 12th July

WEEK 16 @ HOME TRAINING

Always follow the government guidelines before doing any of these sessions and training outdoors.

Monday- 4th

Front Squat or Tempo Goblet Squats with a 2 sec pause at paralle 

5 x 5 -  Slow down with a 2 sec pause at parallel, fast up. 

WOD(s)

Hero Wod "Morrison"

50-40-30-20-10

Wall Balls

Box Jumps 

KB Swings @ 24/16kg 

or 

50-40-30-20-10

Air Squats

Jumping Jacks 

Russian KB Swings

Post your time and result on the Facebook Group. 

Tuesday-

Deadlift 

5 x 4 @ challenging weight 

1 Sec up, 1 sec hold, 3 seconds down,

WOD(s) 

3 Rnds (1Min AMRAPs/ Max Reps) 

SDHP @ 40/30kg

Cals or DU's

HOG Press Ups / HSPU's 

Power Cleans 

Rest 

Post the video you used on the Facebook Group. 

Wednesday-

Wicked Wednesday

10 Rnds 

100m Sprint 

10 Hang Power Snatch @ 25/25kg 

100m Sprint 

10 Buprees

Rest 30 Seconds

Post your time and result on the Facebook Group. 

Thursday-

Active recovery day

 

Get out on a long walk or bike ride (2-4hrs) 

Or

5 - 10km Steady jog

Friday

8 Sets of 

1 Low Hang Power Snatch 

2 OHS 

1 Snatch Balance 

Increase weight as needed or just use a pipe and practice

WOD(s)

2 Rnds of 

15 OHS @ 40/30kg

30 DU's

15 Push Press 

30 DU's 

Rest 2 Mins 

2 Rnds of 

30 Jumping lunges w/ empty barbell or weighted 

15 Bupree over bar

Rest 2 Mins 

2 Rnds

300m Row/Run 

15 Back Squats @ 40/30kg

Saturday- 

Saturdays wod and challenges will be posted on Friday on FB

Sunday - 

Rest Day! (Make either Saturday or Sunday a FULL rest day).

Any questions on training, the programme, nutrition or general health and fitness speak to Coach Dan.

The week's program will generally be updated on a Sunday evening prior to the week ahead starting if it's updated before the Sunday,

then its a bonus :)

 

 

 

CrossFit Shadow Valley

Brecon House

Mamhilad Park Estate

Pontypool

Torfaen

NP4 OHZ

 

 

 

L: 01495 764444

E: cfshadowvalleyinfo@gmail.com

 

 

 

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