FUNDAMENTAL CLASS + PROWELRS + SLEDS

Prowler

50m x 1 (1 Plate)
100m x 1 (1 Plate)
100m x 1 ( 2 Plate)

Sled Sprint
50m x 2 (2 plate)

COACHING COMMANDO 5

- Role Play : SDHP, OHS
- Press Series

WOD
Long 4 + Weighted Vest + Dummy Rifle
Ambush Op
15Mins
10 DeadLift
AMRAP
Push Press / Push Jerk
BoxJump 20"

- Yoga

COACHING COMMANDO 4

- Shoulder Rehab
- GHD Sit Up
- Role Play : Air Squat + DeadLift

WOD
Vest + Slack + Weighted Vest + Boots + Helmet + Dummy Rifle
River Crossing Op + Ambush
15mins AMRAP
OH Walking Lunge 40 Steps 10Kg
AMRAP
SDHP 30Kg
Push Up

- Yoga

POWER CLEANS + WOD

Power Clean
140# x 2 x 6
160# x 2 x 2

Then

10, 8, 6, 4, 2 HSPU
2, 4, 6, 8, 10 SDHP 140#

Time : 5:42

Then

Prowlers 50m x 2
Sled Sprint 50m x 2
2 plates

BOX SQUATS + WOD

Box Squat

140# x 2 x 8
160# x 2 x 2

Then

7, 5, 3 MU
21, 15, 9 KBS 2 Pood

Time : 4:33

Then
50m x 3

PROWLERS + SLEDS

Prowlers 50m x 2 = 4 Plates

Sled Sprint 50m x 2 = 4 Plates

POWER CLEAN & JERK + WOD

Feeling very very sleepy but Cleans felt very fast

Power Clean & Jerk =
171# x 2 x 6

Then

10mins AMRAP
5 HSPU
7 CTB Pull Up (Sternum)
10 Pistol

Score = 5 Rds + 1 Pull Up

COACHING COMMANDOS

Meeting With CO CRF discussing future of CrossFit with The Commandos and plans for Crossfit SinGapore Games in June....

Best Of The Best, Lets Put The Name To The Test......

OHS + WOD

OHS
3-3-3-3-3

Best Lift = 180#

Then

2, 4, 6, 8, 10 DeadLift 230#
50, 40, 30, 20, 10 Du

Time : 4:40

Then

Tire Flip
5 x 2

POWER SNATCH + WOD

Power Snatch

140# x 2 x 6

Then

3 Rds
230m
7 MU
14 BoxJump

Time : 8:25

PUA SIEW

"Pua Siew"

1,2 , 3...10, 9, 8...1 Thruster 100#
AMRAP
DU

Time : 34:18 (1068 DU) Partner with Alistair

PROWLERS + SLEDS

Prowler 50m
2 Plates x 3

Sled Sprint 50m
2 plates x 4

Very wet day

COMMANDO COACHING SESSION 3

Lecture
- Recovery + Maintenance

DeadLift
3 x 5

- KBS

WOD (In Vest, Slack, Weighted Vest)

10, 9, 8.....1 KBS + Burpee
50m Between Set

- MCQ Test on "What Is CrossFit"

SHOULDER PRESS + WOD

Shoulder Press

120# x 3 x 6

Then

5 Rds
230m
10 KBS 2 Pood
10 TTR

Time : 11:25

DEADLIFT + WOD

DeadLift

250# x 3 x 5

Then

30, 20, 10 WallBall
6, 4, 2 MU

Time : 5:15

PROWLERS + BACK SQUAT + WOD

Am

Prowlers (50m)
1 Plate x 1
2 Plates x 2
4 Plates x 2

Sled Sprint (50m)
4 plates x 3

PM

Back Squat

261# x 2 x 3
250# x 2 x 3

Then

5 Rds
7 OHS 120#
7 Slapping Push Up
21 DU

Time : 5:47

PROWLERS + WOD

Mobility + Rehab work with Sherwin

7 Rds
3 Pull Up
7 Ring Dips
14 Walking Liunges

Time : 4:57

then

2 x Prowlers 50m = 2 Plates
1 x Prowler 50m = 4 Plates
2 x sled sprints 50m = 2 plates

COACHING COMMANDO SESSION 2

Lecture
- What Is Fitness
- Technique Vs Intensity
- Nutirtion

Movement
- Deads Series

WOD
Partner Wod
15mins
300m
AMRAP
5 SDHP 20Kg KB
5 WallBall 8 Kg

PUSH PRESS + WOD

Push Press
190# / 210F/ 210F/210F

Then

5, 4, 3, 2, 1 Thruster 151#
10 Pull Up
10 Boxjump
Between sets

Time : 5:53

Then

3 x 50m prowler (1 plate)