This week's training! 

The programme runs up until 23rd Feb

Phase 2 - Strength (3/8 weeks)

THIS WEEKS TRAINING WILL BE KEPT SECRET!

Monday- 10th

Back Squats 4 x 8 @ 60%

WOD(s)

Every 4 Mins x 5

10 Back Rack Lunges @ 60/40kg

12 Box Step Overs @ 2 x 22.5/15kg

14/10 Cals

Intended workout stimulus -

Tuesday-

Pull up Progressions

3 sets of

5 Negative Pull-ups

12 Bent Over Rows

10/7 Cal No Leg Row

30 Mountain Climbers

WOD(s) - 20 Min Cap

21-15-9

Pull-Ups

Press Ups

........................

15-12-9

SA DB STOH @ 22.5/15KG

Burpee Over DB

........................

12-9-6

DB Snatch

50 Russian Twists between sets

........................

5-3-1

Rope Climbs

Wall Walks

Cool Down

Intended workout stimulus -

Wednesday-

Wicked Wednesday - 40min cap

Pairs Wod

100 Back squats @ 60/40kg

800m Run

60 Shoulder to overhead

100 Front squats @ 40/30kg

600 Run

60 Shoulder to overhead

100 Overhead Squats @ 30/20kg

400m Run

60 Shoulder to overhead

Intended workout stimulus -

Thursday-

Posterior chain

3 Sets of

10 Good Mornings @ light/mod

20 Russian KB swings

10 Straight-leg Deadlift (RDL) @ 40-50% DL

1Min SA Farmers holds 1 X 23/24kg (30:30)

WOD(s)

1 Min on 1 Min off x 6 (3 on each total)

 

200/150m Row

Max SDHP @ 40/30kg

.......................................

20 Wall Balls

Max Burpees

Intended workout stimulus -

 

Friday-

Bear Complex

Max Weight Bear Complex

Then perform 5 sets @ 70% of your max

WOD(s)

Fight Gone Bad Style x 3 Rnds

Push Press @ 35/25kg

Box Jumps @ 24/20"

Double Unders

Assault Bike Cals

Rest

Intended workout stimulus -

Saturday- Boot Camp and Team Wod - Surprise on the day, prepare to sweat! 

 

Sunday - Skill Class - Split Jerks

 

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 :)

 

CSV also offers personal programming if you want to take your training to another level, work on weaknesses, certain movements, oly lifting or maybe you would like to improve your strength, cardio CV, gymnastics or a mixture of them all. We can offer programs tailored to you. Even if your short on time, all you need is 10-30mins and a positive attitude.

 

Speak to Coach Dan for more details

 

 

 

 

Project 10.jpg

Click on the Project10 logo to find out more details on the extra training programmes we offer (2-4 times a week) 

 

- Strength/Weightlifting

- CV/Conditioning

- Gymnastics

- Core, Glutes & Stability

- Competition Prep

- General (All of the above)

CrossFit Shadow Valley

Brecon House

Mamhilad Park Estate

Pontypool

Torfaen

NP4 OHZ

 

 

 

L: 01495 764444

E: cfshadowvalleyinfo@gmail.com

 

 

 

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