Week 16

Monday 18042016

Activation -

In Pairs 2 Rounds

Person 1

10 Lateral Lunges

5 Ball Slams/5 OH Throws

Person 2

20 Dead Bugs

Strength –

Deadlifts 5x10@70%

Conditioning -

In 15 MIns

200m Front Rack KB Carry

20 Burpees

200m SA WaitersWalk

Coaching Notes –

With the Deadlifts make sure you are warmed up and don’t rush to get up to your working weights. Make sure you control the lowering phase of the lift rather than letting the load drop and losing position. You have all worked hard for these reps so earn the results now.  

This workout is a mental test rather than fitness. Will you drop the weight or push to that special place??? Make sure your midline is rock solidthroughout the carries.

Tuesday 19042016

45 Mins Conditioning

Buy In - In 5 Mins

100 Walking Lunges

Then Amrap 15

Run 100m

20 GTOH @20/15

10 Pull Ups

Cash Out - In 5 Mins

50 Burpees

Coaching Notes –

This is a nice fun workout guys. Be steady in the cash in and go hard on the cash out. In the AMRAP make sure you are consistent and take a mental note of your time to make sure you are not straying away from a consistent round times.

Rowing WOD – Week 9 Session 1

Part A)

3 x 1250m (5min rest between sets)

Set 1: 1250m at 5 splits slower than 2k pace

Set 2: 1250m at 4 splits slower than 2k pace

Set 3: 1250m at 3 splits slower than 2k pace

**Rest 8-12 mins, then complete part B**

Part B) 600m for time**

**first 200m at 2k pace**

Wednesday 20042016

Activation –

In Pairs 3 Rounds

20 2 for 1 Wall Balls

20 Russian Twist

10 Med Ball Press Ups

Strength –

Pause Back Squats

5-5-5-5-5 (55,63,70,77,85% of 90%1RM)

5x10 KB Arnold Press

Conditioning –

For Form in 10 Mins AMRAP

10 Ring Dips

10 Bent Over Row EA

20 KB Curls

Coaching Notes –

This is a fun little warm up today. For the wall balls we want to line up next to each other, throw the wall ball up and over to our partner, whilst they are catching it and doing the wall ball you will perform an air squat, then catch the ball and go again. A good bit of coordination and communication needed.

The Squats in this cycle will all be done off 90% of your 1RM. (ie. 1RM = 120kg, 90% of 1RM = 108kg, all percentages worked out from 108kg). The reason being is that we are doing pause squats with a 2 sec hold at the bottom. This will build up control, hamstring strength and power out of the bottom of your squats. Be sure to stay as tight as possible and don’t rush into the bottom.

Conditioning, lets chase the pump!!!!

Thursday 21042016

Barbell Warm Up –

1 - 5 Slow Down Fast Up Front Squat

2 - 5 3 Sec pause Front Squats

3 - 5 Hang Clean 2 Sec Pause

4 - 5 Hang Clean + Push Jerk

5 - 5 Hang Clean + Split Jerk

Skill –

In 15 Mins

Find 1RM Max Clean and Jerk

Conditioning –

In Pairs Row For Max Meters

12 Rounds

30 Sec Work

15 Sec Change Over

Coaching Notes –

It’s time to find our 1RM clean and Jerk after a good few weeks of movement prep. You have all improved so much so lets see what you’ve got in the tank!

Then it’s time to go hard on the rower. This will need you all to get behind each other and really push to get the full emphasis of the workout. Don’t hold back, go all out every set!

Rowing WOD – Week 9 Session 2

3 x 4000m with 4:30 rest btw

Set 1: 2000m at rate 19, 2000m at rate 20

Set 2: 2000m at rate 20, 2000m at rate 21

Set 3: 2000m at rate 21, 2000m at rate 22

Friday 22042016

Activation –

In 5 MIns

30 Sec Handstand Hold

10 Goblet Squats 3-2-x-1

30 Sec Plank Travel

Strength -

Strict Press

5-5-5-5-5 (55,63,70,77,85%)

5x5 EL Bulgarian Split Squat - Weighted

Conditioning –

8 MIn EMOM

15 KB Swings

10 Goblet Squats

Coaching Notes –

For the goblet squats in the activation go 3 seconds down, 2 seconds hold and then explode up with no pause at the top.

We would like you to start loading the lunges now to build the glutes further. Don’t go nuts but it needs to be more than body weight now. Ladies around 12-16kg total and gents 20-24kg total to start. We will build over the coming weeks.

That’s it for the week guys. Keep up the hard work, stay focused and give it everything you’ve got. Remember Results are earned not given. 

Week 15

Monday 11042016

Activation –

3 Rounds

10 KB Swings

1 Triple broad Jump

Strength –

Deadlift 5x10 @65%-70%

Press Ups 5x10

Conditioning -

21-15-9

Wall Balls

Burpees

1 Min rest after 21, 15 and 9

Tuesday 12042016

45 Min Conditioning

For 24 Mins

Even Mins - Row for Cals

Odd Mins - 10 Toes To Bar

Rowing WOD –

4 x 1000m

THEN

2 x 350m

4 x 1000m – 4min rest between sets

Set 1: 1000m at 6 splits slower than 2k pace

Set 2: 1000m at 6 splits slower than 2k pace

Set 3: 1000m at 5 splits slower than 2k pace

Set 4: 1000m at 5 splits slower than 2k pace

**Rest 8-12 mins, then complete final part**

2 x 350m – 0:30 rest between

Set 1: 350m at 2k pace

Set 2: 350m flat-out

Coaching Notes –

Today’s conditioning is simple but very effective. Go as hard as you can on the row and focus on technique and movement on the toes to bar. Remember that calories on the rower is long power strokes rather than short high volume strokes.

Wednesday 13042016

Activation –

5 Mins

10 Lateral Lunges

10 Glute Bridges

30 Shrug Hold

Strength -

Back Squat 5x10 @70%

Conditioning -

Every 2 Mins for 10 Mins

Run 100m

25 KB Swings

Coaching Notes –

Now we are looking at the 70% on the lifts we are taking out any accessory movements this week. I want you to really focus on them and make sure that you rest well between the sets.  I’m not going to lie, these are tough and they will test mentally and physically. You can all do them so be confident and get after it.

Thursday 14042016

Activation –

EMOM 6 Mins

1-  OH Squats

2- Behind the Neck Press

3 - Sots Press

4- Front Squat

5- Strict press

6- Thruster

Skill –

OMEM 10 Mins

1 Hang Clean

1 Hang Clean Thruster

Conditioning –

5 Mins Walking lunges

EMOM 3 Burpees

Coaching Notes –

So we have a new movement in the complex today. The thruster is a brilliant movement to work on power and drive from the catch position. You cannot be lazy getting out of the hole. You have to drive to transfer the power to the press out at the top. Focus on position in the catch and staying tight. Then drive the floor away hard and explode the hips through as you come up. Choose a load that is comfortable. You should not arch whilst taking the bar overhead.

Rowing WOD –

5 x 2000m with 2:30 rest btw

Set 1: rate 20

Set 2: rate 21

Set 3: rate 22

Set 4: rate 21

Set 5: rate 20

Friday 15042016

Activation –

5 Mins

5 SA KB Press EA

5 Press Ups

10 Hollow Rocks

Strength -

Strict Press 5x10@70%

Conditioning -

4 Rounds

10 Thrusters

8 Pull Ups

6 Box Jumps

Coaching Notes –

Be sure to really stay tight on the presses today. One key thing is to keep the feet connected, by that I mean don’t rock onto the toes to find strength. Stay grounded and keep you butt tight so help with keeping position.

This is a nice fast WOD guys so go hard. Choose a load you know you can do the thrusters unbroken. 

Week 14

Monday 04042016

Activation –

3 Rounds

20 Superman Pulses

10 Weighted Lateral Lunges

5 Box Jumps

Strength -

Deadlift 5x10 @60-65%

Press Ups 5x10

Conditioning -

10 Rounds 12 Mins TC

10 Toes to Bar

10 KB Swings

10 Wall Balls

Coaching Notes –

The deadlifts will be tough today guys so make sure you take your time on them. Focus on a solid back position and driving through the floor all the way. Really keep the legs active.

We have done this WOD before (18th Jan) so it is a really nice time to see how easy you can make it now.  Compare your scores. The board will be on the facebook page and I will dig it out.

Tuesday 05042016

45 Min Conditioning Class

21 Thrusters

21 Bar Facing Burpees

18 Thrusters

18 Bar Facing burpees

15 Thursters

15 Bar Facing Burpees

12 Thursters

12 Bar Facing Burpees

9 Thursters

9 Bar Facing Burpees

6 Thrusters

6 Bar Facing Burpees

3 Thrusters

3 Bar Facing Burpees

Coaching Notes –

You guessed it, this is 16.5. A great workout to test you both mentally and physically. This will be a really good WOD guys so go hard. If you struggle with Thrusters then break them down into manageable sets and keep moving.  Keep a pace on the burpees and DO NOT go out too fast.

Rowing WOD – Week 7 Session 1

4 x 500m with 1:00 rest between sets

Wednesday 06042016

Activation –

5 Mins

30 Sec Belly To Wall Handstand Hold

Clock Lunge

10 Face Pulls - Orange Band

Strength -

Strict Press 5x10@65-70%

Rear Leg Raised Split Squat 5x10 El

Conditioning -

3 Rounds

10 Push Press

10 Front Rack Lunges

30 DU's

Coaching Notes –

With the belly to wall handstands, get up to the wall by doing a wall climb. If you cant get all the way up to hold where you feel comfortable and are able to stay tight and structured for 30 sec’s. We shall go over the face pulls before hand. A great way to activate the upper back for your strict presses.

On the strict presses judge the load off last week. If 60-65% felt really tough them stay at 65% and get good reps in. If last week felt easy then move up to 70%.

Thursday 07042016

Activation –

1 - 5 Slow Down Fast Up Front Squat

2 - 5 3 Sec pause Front Squats

3 - 5 Hang Clean 2 Sec Pause

4 - 5 Hang Clean + Push Jerk

5 - 5 Hang Clean + Split Jerk

Skill –

12 Min EMOM

Bear Complex

1 Clean

1 Front Squat

1 STOH

1 Back Squat

1 STOH

Conditioning –

4 Rounds

Run 200M

5 Power Cleans

Coaching Notes –

We shall all go through the warm up together and make sure technique is dialed in.  You will then have time to build to your working weight for the bear complex. We are looking to make sure every set is perfect so choose load accordingly. You can always add load but do not take load away. Start lower and build up. This is NOT to build to a max.

Rowing WOD – We might need to start this one early guys!  Week 7 Session 2

6 x 2000m with 3:00 rest btw

Set 1: rate 19

Set 2: rate 20

Set 3: rate 21

Set 4: rate 19

Set 5: rate 20

Set 6: rate 21

Friday 08042016

Activation –

3 Rounds

10 Goblet Squats - 3 Down 2 Hold 1 Up

30 Sec Plank Travel

Strength –

Back Squat 5x10 @65-70%

Pull Ups 5x Your Number

Conditioning –

10 Min Amrap

5 Pull Ups

10 Sit Ups

15 Pistols

Coaching Notes –

The plank travels are to help with lateral midline stability. We shall explain before hand on these.

On the back squats judge the load off last week. If 60-65% felt really tough them stay at 65% and get good reps in. If last week felt easy then move up to 70%.

Please try and go for Pistols on the WOD. You have all built up a lot of single leg strength so let’s see if it has transferred to your pistols. We shall go over progressions and scaling before the WOD. 

Week 13

Monday 28032016

Easter Monday

In 24 hours

Eat Max Chocolate Eggs

Tuesday 29032016

Every 2 Mins for 24 Mins

@40/25

1- Run 100m

10 Front Squats

Rest to end of 2 min

2- Run 100

10 Push Press

Rest to end of 2 min

3- Run 100

10 Thrusters

Coaching Notes –

This is a simple but effective conditioning piece. Make sure you push to go unbroken on all reps. This is a sprint workout and you should be working for around 30-45 seconds with 1.15-1min rest. Go hard on these and make sure you move whilst resting, walk around and keep the blood flowing and bring your hear rate down.

Rowing WOD –

Week 6 Session 1 – Re Test Week

A) 3min – row as far as possible

**Rest 10 mins**

B) 250m as fast as possible

**Rest as needed**

C) 20min visualisation row

Wednesday 30032016

Activation –

2 Rounds

10 Dead Bugs - Banded if needed

10 Back Extensions with rotation

10 Lateral Lunges

5 Broad Jumps

Strength –

Back Squat 5x10@60-65%

Pull Ups 5 x Your number

Conditioning –

In Pairs For 12 Mins

Work 45 Sec Rest 15 Sec

Swopping Each Min -

Max Cals On the Rower

Max Metres Farmers Walks 24/16

Coaching Notes –

We shall demonstrate the dead bugs and back extensions. They can be progressed if needed. Be sure to be tight in the midline and stay connected with the floor. Be as powerful as possible with the broad jumps and don’t rush them.

These squats are to build some muscle and to get some blood flow to the legs. Build to 60-65% and DO NOT GO ABOVE THS LOAD. Don’t rush the sets. Stay tight all the way.

Calories on the rower and best achieved with long powerful strokes. Use your legs to drive the movement and finish with the arms.

Thursday 31032016

Barbell Warm Up –

1 Round Empty bar, 1 Round with load, All with 2 sec pause at each point:

1- 5 OH Squat

2- 5 Front Squat

3- 5 Hang Clean

4- 5 Hang Clean’s and Jerk

A) In 10 mins build to heavy

2 Cleans + 1 Jerk

B) In 10 mins

3 Sets at 75%

Conditioning –

3 Min Amrap

6 KB Swings

6 Burpees

Coaching Notes –

In the warm up stay slow and controlled and structured. On the squats go slow down fast up and on the clean and the jerk be fast and powerful. In A) build to a heavy complex with good form. This wont be a max. The in B) do three sets at 75% and focus on and long strong drive and speed under the bar.

Rowing WOD – Week 6 Session 2

In 20mins, row as far as possible.

Friday 01042016

Activation –

2 Rounds

15m Bear Crawl

30 Sec Side Plank R

30 Sec Side Plank L

10 KB Swings

Strength -

Strict Press 5x10@60-65%

Rear Leg Raised Split Squat 5x10

Conditioning –

10 Mins For Form

10 Strict T2B

30-50 Du's

20 OH Lunges With Barbell

Coaching Notes –

A nice little activation piece for today. Don’t rush your rounds. Use the bear crawl to get your shoulders as active as you can.

Strict presses at 60-65% require a strong midline throughout. Don’t rush through your reps and make sure you are set for each press. In the split squats load if you feel comfortable but body weight is enough to keep the glutes active. 

2016 Week 12

This is the last week in our 3 week cycle guys so keep going with it. You have all worked so hard the last 2 weeks so keep it going. The single arm, single leg work has really exposed some weakness in us all and you have all worked hard to make it a strength. This will really come to play when we go back to double arm, double leg work.

Have an amazing week guys and if you have any feedback, suggestions on programming please do let us know. We are always working to improve and your feedback is vital in this.

Monday 21032016

Activation –

5 Mins

10 KB Swings

10 Lateral Lunges EL

5 Goblet Squats

Strength –

Deadlift 5x10 Alt Grip Each Set – Increase load from last week

SA KB Floor Press 5x10 EA

Conditioning –

5 Rounds

90 secs on 30 secs off

7 Thrusters

7 Pull Ups

Coaching Notes –

Take your time on the lateral lunges and use the KB that you are using for the swings as the load. Be snappy and sharp with the KB swings and controlled with the Goblet Squats. This is NOT a wod remember.

Amazing work so far on the deadlifts guys so keep it going. Again increase by 2.5-5kg this week.

This WOD is a nice little burner to start the week. Choose a load that you will be able to do all reps unbroken and not have to think too much about getting back on the bar.

Tuesday 22032016

In Pairs in 22 Row For Max Meters

Tag Team Style

1 - Run 200m

2 - Row For Meters

Swap when runner comes in

Coaching Notes –

This is some good old CV work for you guys. One person starts on the rower and one starts running. When the runner comes in, swap over and continue the count on the rower. You score is total metres on the rower and the run added together.  Go hard on the rower guys as you don’t know how much time you will have, but not hard enough that you can’t run!!

Rowing WOD –

INTERVAL 1 – 12 mins:

4:00 at rate 20, 4:00 at rate 22, 2:00 at rate 26, 2:00 at rate 28

**5-8mins active rest

Interval 2 – 12 mins:

4:00 at rate 22, 3:00 at rate 24, 2:00 at rate 26, 1:00 at rate 28, 1:00 at rate 28+ (full length), 1:00 flat-out

**cool down, mobilise, rehydrate & refuel**

RECORD SCORES

Wednesday 23032016

Activation –

3 Rounds

10 Weighted Back Extensions

10 OH Lunges

Strength -

SL Front Leg Raised Lunge 5x10 EL – Increase load from last week

SA Row 5x12 EA

Conditioning –

12 Min Amrap

Run 200m

20 Walking Lunge

10 Pull Ups

Coaching Notes –

The weighted back extensions are to really get your posterior chain working to keep you solid in the lunges. Use around a 5 or 10 as the weight. Nothing too crazy!

Keep up the work on the lunges and increase the load by 2.5-5kg. These have caught some of you off guard so be confident with them and add the load if you are stable and solid.

On this conditioning piece try and stay consistent with your times.  Your time should not drop by more then 15 seconds per round. Be sensible with your pull ups and if you need to break them, do so early so you can keep going.

Thursday 24032016

BB Warm Up-

1 - 5 Slow Down Fast Up Front Squat

2 - 5 3 Sec pause Front Squats

3 - 5 Hang Clean 2 Sec Pause

4 - 5 Hang Clean + Push Jerk

5 - 5 Hang Clean + Split Jerk

Skill –

OMEM 12 Mins

1 Clean + 1 Jerk

2 Sec pause at Knee in Clean

2 Sec Pause in Jerk

Conditioning –

10 Mins Amrap

50 Du's

5 Power Cleans

Coaching Notes –

The aim of today is to now solidify the Clean and Jerk. We are looking for positions to be perfect at the knee, shins vertical to the horizontal, feet driving down, hamstrings loaded and back tight.  You have 12 attempts so make each one count. Pause for 2 seconds at the knee then explode upwards. Take your time to set for the jerk and pause for 2 seconds in the catch. Focus on tight midline, strong shoulders and a solid base.

Your aim in the conditioning is to go unbroken on the DU’s. Don’t set off on them unless you know you are going to make them!!

Rowing WOD –

2 sets of 5 rounds – 1:00 work, 1:00 rest

Set 1:

Round 1 – Rate 24, Round 2 – Rate 26, Round 3 – Rate 28, Round 4 – Rate 28+ (must be rowing full length), Round 5 – Flat-out (full length not required)

**REST 10-15 mins**

Set 2:

REPEAT

Friday 25032016

Activation –

In Pairs

30 Sec Handstand Free Hold

1 Min Partner Squat

Strength –

SA KB Press 5x10 Each Arm

KB Goblet Squats 5x10 3 sec pause at bottom

Conditioning -

EMOM 15 Mins

1 - 25 Air Squats

2 – 20 Sit Ups

3 – 15 Press Ups

Coaching Notes –

I know what you are thinking, partner squats?? No you are not going to be on each other shoulders. It is simply a balance and position exercise. All shall be explained!! For the handstand free hold you are going to be spotting each other kicking up to a handstand. If this is not in your wheelhouse then spot each other by the wall. Try and stand by yourself! We will go over spotting and scaling options for you. Don’t worry if you cannot yet kick up to a handstand.

Last week on these squats guys, pretty sure you will be glad about this!! Stay tight and strong and don’t let them get the better of you.

Have an amazing week guys. 

2016 Week 11

Monday 14032016

Activation –

2 Rounds

Side Step Up to Box x10 EL

Back Extension x10

Handstand Hold x30 Sec

Strength –

SA KB Press 5x10 Each Arm

KB Goblet Squats 5x10 3 sec pause at bottom

Conditioning –

EMOM 12

1 - 50 DU's

2 - 15 Wall Balls

3 - 15 KB/DB Snatch

4 - 15 KB/DB Step Ups

Coaching Notes –

The Single Leg Step ups are to build leg strength, balance and activate the glutes. We will demonstrate through these and the key points of the movement. Be sure to try and use the trailing leg as little as possible

Try and increase the load in the strength section if last week they felt comfortable. If not then solidify the weight you used before. Make sure the 3 sec pause REALLY IS 3 seconds!! Watch the clock.

On the conditioning today try and be as consistent as possible each round and keep the same time for the reps. Don’t go out of the gates too hard.

Tuesday 15032016

45 Min Conditioning Class

Fight Gone Bad

1 Min Wall Balls

1 Min SDHP

1 Min Box Jumps

1 Min Push Press

1 Min Row for Cal’s

1 Min Rest

Score is total reps.

Coaching Notes –

Go hard as possible guys. Really push on this and make sure you make every minuet count.

Rowing WOD- Week 4 Sessions 1

Interval 1 – 10 mins:

3:00 at rate 20, 3:00 at rate 22, 2:00 at rate 24, 2:00 at rate 26

**3-6 mins of active rest**

Interval 2 – 8 mins:

2:00 at rate 22, 2:00 at rate 24, 2:00 at rate 26, 2:00 at rate 28

**3-6 mins of active rest**

Interval 3 – 8 mins:

3:00 at rate 24, 3:00 at rate 26, 1:00 at rate 28, 1:00 at max speed with full length rowing

**cooldown, mobilise, rehydrate & refuel**

Wednesday 16032016

Activation –

3 Rounds

10 Band Pull Throughs – Purple Band

10 Hollow Rocks

10 Scap Drops

Strength –

Deadlift 5x10 Alt Grip Each Set – Increase by 2.5 to 5kg from last week.

SA KB Floor Press 5x10 EA

Conditioning –

EMOM 15

1 - 30 Du's + 3 Down Ups

2 - 20 KB swings

3 - 20 OH Lunge

Coaching Notes –

Band pull throughs are amazing for hamstring and glute activation. Be sure to pull as hard as possible and squeeze the glutes hard at the top.  Stay tight on the hollow rocks and use scaling as needed. Scap Drops will be demonstrated for you. They are great for getting the shoulders moving and help to get ready for the floor press.

Increase your deadlfit load by 2.5kg-5kg from last weeks load. Maintain solid form throughout. They were brilliant last week, keep it up guys.

This conditioning is to keep your heart rate up and stable for 15 mins. Move smoothly all the way through and don’t rush the rounds.

Thursday 17032016

Activation –

Box Jump

Ladder Drills

Box Jump

Barbell Warm Up-

3 Sets - 10 Front Squats

1- 3 Sec Pause Top and Bottom

2- 1 1/4 Squats

3- Tempo, 5 down 5 up

Skill –

5x2 Complex @75% max C and J

Power Clean

Clean

Front Squat

Jerk

Conditioning –

7 MIn Amrap

5 Front Squats @60/40

10 Press Ups

Coaching Notes –

A great barbell session today guys. We will spend some good time on warming up and positions. We will go at the complex around every 3 mins. Focus on speed under the bar and starting piecing together all the technique we have been working on. Try and use the touch and go technique in the cleans.

For the conditioning please take your time. The point is to load you from the front and build your midline. Be sure to only go for the reps if you know you are going to complete them. Stay tight on the press ups and scale back as needed.

Rowing WOD – Week 4 Session 2

2 sets of 5 rounds – 1:00 work, 1:20 rest

Set 1:

Round 1 – Rate 24, Round 2 – Rate 26, Round 3 – Rate 28, Round 4 – Rate 28+ (must be rowing full length), Round 5 – Flat-out (full length not required)

**REST 10-15 mins**

Set 2:

REPEAT

Friday 18032016

Activation –

5 Mins

20 Lateral Lunges

10 Ring Rows

Strength –

SL Front Leg Raised Lunge 5x10 EL – Increase load from last week

SA Row 5x12 EA

Conditioning -

5 Rounds

Run 200m

10 Burpee Pull Ups

Coaching Notes. –

Focus on depth and power out of the lunges in the activation. Sit the hip back on the heal and make sure the entire foot is driving into the floor. Remember keep the torso tall and focus on position.

The focus on the conditioning is to keep a pace through the 5 rounds. You should hit pretty much the same time every round. Again don’t go out too hard. Push the run and make sure your chin is over the bar on every pull up. 

2016 Week 10

Time to get cracking guys…. Today starts the new wave of programming. To see the video explaining the next 12 weeks please click here and spend 5 mins getting to grips with it.

The aim over the next few weeks is to increase our single leg and single arm strength. We are hoping to create more balance as we know some are stronger on one side than the other. We will be stepping away from the barbells a little, but don’t worry, they will come back!! We shall also be working within the 12-15 min time domain for our conditioning to build aerobic capacity. 

This week we are looking to build some reps and get the glutes, midline and upper body firing from all angles. Please take time to listen to the briefings carefully as we have some new movements coming in. If you are unsure of anything please do ask.

Levels are also being introduced this week, again if unsure please ask. The levels will not be used on all sessions but just where appropriate. Also don’t forget to watch the pre session prep videos that will be in the Facebook members group and get in early if you can to get ready for the sessions. ALL PROGRAMMING WILL BE DONE WITH LEVEL 2 IN MIND AND SCALING WILL BE FOR LEVEL 1 AND LEVEL 3. Scaling options will be put on the board each day for you. 

Level 1 - 0-9 months experience

Level 2 - 9 months to 3 years experience, medium skill level but still learning.

Level 3 - 3 years plus, high skill and strength. 

Lets have a brilliant week guys and get the atmosphere buzzing!

Monday 07032016

Activation –

5 Mins

Clock Lunge x 2

10-15 Lat Shrugs

Strength -

SL Front Leg Raised Lunge 5x10 EL

SA Row 5x12 EA

Conditioning –

12 Min Amrap

80 DU's

40 KB Swings  @24/16

30 Sit Ups

20 STOH @KB weight

Coaching Notes -

In the activation take your time on the clock lunge. Focus on keeping the torso upright and the hip driving back. If you have to hinge forward to get depth then stop before you hinge and that is your depth. Really drive the floor away each rep and keep the pelvis tight.

The single leg split squats are going to be done with the front foot raised on a 20kg plate . This will give us a further 2/3 inches on hip flexion to help with depth in the squat and posterior chain development / glute activation at lower range. It will also allow us to keep a more vertical torso position to improve our squats. Use a moderate load but feel the movement out.

With the single arms Row use a moderate weight and focus on your lats. DO NOT shrug the shoulder. Draw it the shoulder blade back and down and then tuck the elbow into the side. This will be demonstrated in the session brief.

This WOD is a nice slow burner. Break the reps as you need but don’t rest too long. We are looking to work at around 75-80% and be able to keep moving throughout.

Tuesday 08032016

45 Min Conditioning Class -

 4 Rounds

60 Sec GTOH

Rest 30 Secs

60 Sec Plate Sit Ups

Rest 30 Secs

60 Sec Box Jump Overs

Rest 30 Secs

60 Sec Push Press

Rest 30 Secs

Coaching Notes - 

A nice little interval session today guys. The aim here is to try and get the reps the same in each section throughout the 4 rounds. DON'T blow up in the first round and have nothing left at the end. Choose a load for the push press that you can get a comfortable 10 reps at. Keep moving and stay focused.

Rowing WOD -

Interval 1 – 12 mins

5:00 at rat 20, 4:00 at rate 22, 3:00 at rate 24

Performed as a 12 minute continuous interval

**3-6mins active rest**

Interval 2 – 8 mins

3:00 at rate 22, 2:00 at rate 24, 2:00 at rate 26, 1:00 at rate 28

Performed as a continuous 8 minute interval

**3-6mins active rest**

Interval 3 – 8 mins

2:00 at rate 22, 2:00 at rate 24, 2:00 at rate 26, 2:00 at rate 28

Performed as one continuous 8 minute intervals

Wednesday 09032016

Activation –

3 Rounds

30 Sec Handstand Hold

10 Back Extensions

30 Sec Deep Squat/1 1/4 Squat/Tempo

Strength –

SA KB Press 5x10 Each Arm

KB Goblet Squats 5x10 3 sec pause at bottom

Conditioning –

5 Rounds for Time

3 Power Cleans @80/50

6 Ring Dips

9 Bum Touch Burpee Box Jumps @24/20

Coaching Notes –

For the activation choose your level for handstands that suits you. We are looking for the shoulders and midline to be active. No bend through the back here. With the back extensions make sure we drive the pelvic bones to the floor and keep the glutes tight. Draw a big belly breath in first and secure the back throughout. For the squats 30 sec hold first round, 1 1/4 squats go to parallel or below, back up 3 inches then back to parallel or below and then back to standing. For the Tempo 5 sec down, 5 sec up.

The single arm presses are hard guys and you WILL find one arm stronger than the other.  Focus on a tight midline and a straight press up. Try not to let the arm go too far away from your head. Drive the feet into the ground and keep the glutes tight.  The goblet squats are to be done with two KB’s and pause for 3 seconds at the bottom. Focus on tension.

Thursday 10032016

Activation –

Ladder / Cone Drills

Skill –

Barbell Cycling

10 Mins to find max

3 Power Cleans + 1 Jerk

10 MIn EMOM

2 Power Clean + 1 Jerk @75%

Conditioning –

In Pairs

8x250m Row

Coaching Notes - 

Today's Barbell complex is to find a max triple power clean with 1 Jerk. The idea here is to link the cleans together with no break in between reps. To be efficient we need to learn how to utilize the hook grip in the receive and how to keepthe bar close and work position on the way back down. We shall demonstrate and give tips as to how to do this. Barbell efficiency will transfer over into both main lifting and into workouts. You will have 10 mins to do this and then a further ten min EMOM to dial the movement in at a lower weight and lower rep scheme.

The conditioning is a sprint and your aim is to beat or keep your time each round. It is in pairs so 4x250m rows in making 8 in total. One works whilst one rests.

Rowing WOD –

2 sets of 5 rounds – 1:00 work, 1:40 rest

Set 1:

Round 1 – Rate 24

Round 2 – Rate 26

Round 3 – Rate 28

Round 4 – Rate 28+ (must be full length rowing)

Round 5 – Flat-out (full length not required)

**REST 10-15 mins**

Friday 11032016

Activation –

5 MIns

10 KB Swings

3 Vertical Jumps

Rest as Needed

Strength –

Deadlift 5x10 Alt Grip Each Set

SA KB Floor Press 5x10 EA

Conditioning –

Every 3 Mins for 15 MIns

In 2 Mins 30 secs

Run 200m

Amrap KB Taters @24/16

Rest 30 secs

Coaching Notes –

For the activation use a moderate weight KB and really focus on hip drive and power. The vertical jump is to get our fast twitch fibers fired up. Jump as high as you can reach full extension each rep.

We want to work some positions in the deadlift to really reinforce strength. Choose a load that is taxing but form is not compromised. For each set change your handgrip to make it different each time. Work on drive through the floor, strong mid line and loading the hamstrings on the way down. Take it as a chance to build position for out heavier loads in the coming weeks.

The floor press is an accessory lift so make sure structure is dialed in. As we did last week focus on the midline being tights, hips driven into the floor and the feet being active. Keep the shoulder blade tight to the floor rather than over reaching at the top.

Today's conditioning is a chance to move for 15 mins, go steady on the runs and maintain a pace. KB taters will be demonstrated before the workout for you all.

2016 Week 9

This is going to be a rest week after 2 weeks of tough testing. It has been an amazing two weeks and there has been a great atmosphere in the gym. It really is good to see you all push yourselves. Thank you all so much for putting so much effort into it. We shall be retesting after the next 12-week cycle.

We wanted to give you some more information into what the next 12 weeks of programming is going to look like, why we are programming a certain way and what is going to be introduced into the programming. Above is a video for you explaining the next cycle.

One thing that we have been talking about is Energy System training for the most effective response.  Above is also a short video explaining the Energy Systems and the reason why we are going to be focusing on the Aerobic System for 12 weeks. We hope it helps explain the programming and really give you more information into why we do what we do.

Monday 29022016

Activation -

5 MIns Crawl Patterns

Strength -

Back Squat 5x10 @60-70%

KB SA Floor Press 5x10 EA

Conditioning –

10 Min Amrap

30 Double Unders

10 Burpees

Tuesday 01032016

45 Min Conditioning Class

5x4 mins 1 min rest

Run 400m

In remaining time AMRAP

8 Thrusters

8 Pull Ups

Rowing WOD - Week 2, Session 1

Interval 1 – 9 mins:

4:00 at rate 20, 3:00 at rate 22, 2:00 at rate 24

This is performed as a 9 min continuous interval. Read the bottom of this page on how to programme the machine. **2-5 mins of active rest**

Interval 2 – 8 mins:

2:00 at rate 20, 2:00 at rate 22, 2:00 at rate 24, 2:00 at rate 26

Performed as a continuous 8 min interval **2-5 mins of active rest**

Interval 3 – 7 mins:

3:00 at rate 22, 2:00 at rate 24, 2:00 at rate 26

Performed as a continuous 7 min interval. **2-5 mins of active rest**

Interval 4 – 6 mins:

3:00 at rate 22, 1:00 at rate 24, 1:00 at rate 26, 1:00 at rate 28

Performed as a continuous 6 min interval.

Wednesday 02032016

Activation –

3 Rounds

1 MIn Cone Touch

 1 Min Plank, Side Plank

Strength –

Double KB Lunge 5x20

SA KB Row 5x10

Conditioning –

12 MIns For Form

12 Hollow Rocks

12 Back Extensions - 2 Sec Hold

30 Sec Ring Plank or Handstand hold

Rest as needed.

Thursday 03032016

Activation –

5x3 Broad Jumps- 3 Second Land

Skill –

EMOM 12 @ no more than 65%

1 Clean

1 Hang Clean

1 Front Squat

1 Push Jerk/Split Jerk

Conditioning –

4x2 min Amrap 1 Min rest

7 Wall Balls @9/7

3 Burpees

Rowing WOD - Week 2, Session 2

2 sets of 5 rounds – 1:00 work, 2:00 rest

Set 1: Round 1 – Rate 24, Round 2 – Rate 26, Round 3 – Rate 28, Round 4 – Rate 28+ (must be rowing full length), Round 5 – Flat-out (full length not required)

**REST 10-15 mins**

Set 2: REPEAT

Friday 04032016

Activation –

3 Rounds

1 Min Band Lat Stretch

15 Side Lying Leg Raise EL

Strength -

Split Jerk Technique

Footwork Drills

Dip Drive

Split Jerk

Conditioning –

7 Rounds

10 Push Press @40/25

10 Box Jumps @24/20

10 KB Swings @24/1

2016 Week 8

Monday 22022016

Activation –

6 Mins Turkish Get Ups

Strength –

In 15 Mins Find 3RM Deadlift

In 15 Mins Find 3RM Strict Press

Conditioning –

2 Mins ME Burpees

Then

50 Hollow Rocks

Coaching Notes –

Pick a load for the TGU that you can do comfortably for 6 mins. We are using this as movement prep and activation so be precise with movements and make sure you are being active. Move with purpose.

3RM on your deadlift and Strict Press today is a good chance to go heavy but focus on form. Remember we are testing this week so make sure you go hard but be safe. Use the time as well as you can and rest well.

Our conditioning test today is max burpees in 2 mins. This is a flat out effort and make sure that you keep moving. It is only 2 mins and will be over before you know it. Please make sure the chest and thighs touch the floor and you stand tall at the end of the movement.

Today’s finisher is Hollow Rocks. Make sure you are tight in the midline before starting and keep the legs and arms outreached. We will go through scaling options in the class.

Tuesday 23022016

45 Min Conditioning -

25 Min EMOM

1- 10-15 Wall Balls

2- 10-15 KB Swings

3- 10-15 Cal Row

4- 10-15 Burpees

5- Rest

Coaching Notes -

Our conditioning today sees a 25 min EMOM. We are setting the reps so that you have a forced rest each minuet. This will mean you should be able to do all reps unbroken. The idea is to work at a steady pace and make sure all movements are perfect.

Choose a rep range that you will be able to complete each round with no break. Also choose your resting spot wisely!!

Wednesday 24022016

Activation –

In Pairs 3 Rounds

Max Time Hang

Max Time Ring Support

Strength –

Turkish Get Ups

3x2 Heavy Reps Each Arm

Record Load Used

Conditioning -

2 Mins max Air Squats

Rest 2 Mins

2 Mins Max Double Unders

Coaching Notes - 

For the hang and support please record your times and note on the board the best one. We are looking for you to hang from the bar for as long as possible and then either hold a ring support or a plank position on the rings.

The turkish get up should be for max load for 2 reps. We will teach you how to spot someone whilst doing a get up. We are looking for control and to make sure that we hit each point of the movement perfectly. We shall also show you the limitation and what would class as a no rep!

Go as hard as you can on the max squats. We are going to be strict on the movements so need as close to parallel as you can get or just below. At the top make sure that you stand with an open hip. If we have time we may partner up and judge one another.

If you cant do double unders then please take two mins o attempt to do as many as you can. We have 9-12 weeks until the next testing so it is a good bench mark.

Thursday 25022016

Activation –

Barbell Warm Up

Tempo Work/Positiion Work

Skill –

In 10 Mins Max Complex

1 Clean

1 Front Squat

1 STOH

2 Second Pause Each Rep

Then In 10 Mins 3 Sets at 75%

Conditioning –

4 Mins Max KB swings

Coaching Notes -

Today’s complex takes us one step further from last week by adding in a front squat. We are going to see if this affects your STOH or are you still as strong??

Make sure you pause for 2 seconds in each position. We shall go through this in the session to make sure you are all good to go. Again choose form over load.

A nice simple WOD today, 4 mins of max KB swings. The idea here is to not break at all and stay consistent throughout. KB swings are all about rhythm and once you have this, the rest is easy.... well holding on is still hard!! Don't let go of the KB

Friday 26022016

Activation -

3 Rounds

Clock Lunge-weighted/un-weighted

Med Ball Plank

Med Ball Rotation Throws

Strength –

Handstand Work

Work on Progressions

Head Stand

Wall Climb

Kick Up to Hold

Handstand Walk

Conditioning –

5 Rounds, 2 Mins Rest

Run 200m

15 Thrusters

Pick a load you can go unbroken

Coaching Notes –

You will see some rotation work creeping into the programming so today is a start point. Working on different planes of movement is really important for all of us and some thing we often neglect.

Jamie loves his handstands so we thought we would let him drop some knowledge bombs on you!! Work through your progressions, find a point that you get stuck at and work just below this.

The WOD is short and sharp today guys so go hard. You should be aiming to hit the same time in each round and stay consistent. Pick a weight that should be tough but you can go unbroken on. The point is to not drop the bar. 

2016 Week 7

This week we start our testing to find out our levels for programming. We have finalized the levels and they shall be printed and put up on the board and a link will be sent out tomorrow for you all.

We shall be testing a variety of elements from weightlifting to gymnastics over the next two weeks. Please try and record all your scores yourselves and also note them down on the results board in the gym so we have a copy of them. It is important that we have this information to quantify the programming and see the improvements you all make.

We are testing for many reasons but the main are:

1)   To be able to programme different levels for the gym,

2)   To be able to help you all wok towards short and long term goals in strength, fitness and skill

3)    To make sure you are always striving for more and to continually improve.

If you have any questions or suggestions on what we should test please do let us know.

Most importantly…. HAVE FUN WITH IT!

Monday 15022016

 Activation –

6 Mins

Clock Lunge - No Weight/Weight

3 Broad Jumps

Strength –

1 RM Box Jump

5 Warm Ups

5 Attempts at Max Height

Conditioning –

1 KM Row Test

Coaching Notes –

The Clock Lunge is a brilliant way to activate the glutes and warm the hip up. Do one round with no weight and then 1 round with weight.  Use a med ball/plate or KB for the weight. Then complete 3 broad jumps focusing on hip extension and height. Solid landing on each jump.

Today we test the Max height Box jump. This is a great way to see how plyometric we are and how much power we can output in one effort. Often for many this is a confidence test also so take your time to warm up and use the 5 warm up attempts well. You will then have 5 attempts to find your max height box jump. PLEASE NOTE HEIGHT ON THE BOARD.

Our second test today is a 1KM row test. This, when done right, is a brutal test and is an amazing way to test both physical and mental capacity. Can you put yourself in a dark place for 4 mins? The key here is to not go outof the gates too hard and blow up. Focus on stroke rate and a smooth but strong pace all the way through. Men should be aiming for around 4.20-3.30 mins and ladies should be aiming for around 4.50-4 mins. Go hard guys.

Tuesday 16022016

45 Min Conditioning

Capacity Test -

‘Cindy'

20 min Amrap

5 Pull Ups

10 Press Ups

15 Squats

Coaching Notes –

Cindy is our capacity test for the week. We have 20 mins to complete as many round as possible. Please focus on consistency and pacing throughout the 20 mins and make sure that all reps are clean and with good range of motion. Do not short the reps on this.

Wednesday 17022016

 Activation –

5 Mins

10 Lateral Lunges

10 Dead Bugs

Strength –

A) 15 Mins 3RM Back Squat

Straight Into

B) 15 Mins 3RM Push Press

Conditioning -

7 Min EMOM

7 Thrusters at 40/25

7 Box Jumps

Coaching Notes –

Today you have a chance to find your 3RM back Squat and your 3RM Push Press. We often don't work to a 3RM so this will be a good test.  Focus on solid form and perfect depth. When you are going for a max please ask for a spotter and we will make sure you are safe. Go hard at this guys. You will have 15 mins for both with no rest between the movements. Use your time wisely and have an idea of what you are aiming to achieve.

The EMOM is really nice and will give you enough time to rest. It is a sprint workout so go as fast as you can each min. once you have finished the box jumps rest the remainder of the time. You have to earn your rest.

Thursday 18022016

 Activation –

5 Rounds

Depth Jump Circuit

Then Barbell Warm Up

Skill–

15 Mins to Find max GTOH

Conditioning –

10 Min Amrap

60 Bar Facing Burpees

30 Front Squats @50/30

10 Pull Ups

Conditioning –

Today you have a chance to find a max ground to overhead.  Rather than looking for a clean and jerk we thought GTOH is more accessible for more people.

You can squat clean, power clean or hang clean dependant on your skill level at the moment. You can push press, push jerk or split jerk and again go on your skill level.

Remember we are looking for good form throughout rather than just muscling it up with no regard for form. Any reps that are pretty ugly will not be counted!!!

This is a tough WOD today so pace your burpees and then go hard on the squats. They are not very heavy so can you go unbroken? That is the question. If not doing pull ups then please scale up to 15 Ring Rows

Friday 19022016

 Activation –

5 Rounds

15M Bear Walk

15m Lunge Walk

Strength –

A) Max Rep Press Ups - 3 Attempts

Rest 3 Mins after last attempt then

B) Max Rep Pull Ups - 3 Attempts

Conditioning -

Helen' 

3 Rounds

Run 400m

21 KB swings

12 Pull Ups

Coaching Notes -

Today you have push ups and squats to test.  For the press ups please focus on a tight midline all the way. Once this goes that is when you stop. If you cannot complete a full press up then scale to a box press up where you can reach full range of motion (chest to box). Then when we re test you should be stronger and be able to lower the box or do full press ups. For those who can get full press ups, your chest and thighs must touch the floor to count. We will pair you up and you can judge each other. You have three attempts so make them count.

You will the have 3 mins rest when the last person finishes press ups. Your next test is to complete as many squats as possible in 2 mins. These need to be full range of motion with the hip crease below the knee at the bottom and an open hip and locked out knee at the top.

Our WoD is Helen. A classic test and a favorite at HG3. Go hard as you can on this but make sure you pace the run and stay consistent. You should aim to finish the last round as close to the first as possible. KB swings should be unbroken and if scaling to Ring Rows then make then as hard as you can with perfect form. "

Saturday 20022016

Get out of the gym…. It’s Park Run Time!

Running 5km is a brilliant test of fitness and something we know a lot of you do. So we thought lets all get involved in the local Park Run once a month to keep up to date with it.

The Harrogate Park Run is FREE and takes place on the Stray every Saturday at 9am. All you need to do is register here and print your barcode out that you will need to bring with you so you can get your time recorded. I am trying to get HG3 Fitness registered as a ‘Running Club’ but having a little trouble doing it. Once I have done this I shall let you know and then you can add it in your personal details.  This will help us keep track of you all and see your times.

You will have the option to get your times sent to you via email or txt so make sure you keep a record of them.

It would be amazing to get a really good group of people there when we do this and maybe grab some food afterwards, if its not too wet!!

Any questions please do let me know. 

2016 Week 6

This is the last week of our strength cycle so really go all out this week guys. We will then be completing a week to two weeks of testing and skill level assessment. We have been working away to create skill levels so that we can have more depth to the programming, keep you all working towards your goals and make sure you are constantly striving for more. More information will be coming out this week.

Monday 08022016

Activation -

3 Rounds

Banded lunge wood chop 3x10 EL

Back Extensions x 10

Strength -

Back Squat 1-1-1-1-1 - 70%-101%+

Rest Minimum 2-3 Mins between sets

Conditioning -

5 Mins Walking Lunges

2 Mins Max burpees

5 Mins Walking Lunges

Score is Lunges Completed

Coaching Notes -

The wood chop lunge is to activate the midline and also the glutes. Stay tight in the lunge and make sure that the rotation comes from the trunk rather than from the arms. Band does not have to be heavy.

We have another chance to test our 1RM Back Squat so go into it confident and get after it. You all set great markers on Friday so really go at it and solidify that number this week. No pull ups between the sets so take your rest time, no less than 2 mins rest please.

The WOD is a burner. Make sure you keep moving; it is not a WOD to have a chat. Move quickly through the lunges and get as many in as you can. Focus on an up right torso and solid grounding through the feet. Stay off your toes and drive the hips on the way up.

PS. say goodbye to your legs for ten mins!!

Tuesday 09022016

 45 In Conditioning – Re test from 19012016

The Chief - Re-Test

5x3 min rounds, 1 min rest

3 Power Cleans @60/40

6 Press Ups

9 Squats

Focus is on good form throughout

Coaching Notes -

Scale to 45/25 or GTOH. Try and maintain a pace through the workout, DO NOT blow up in the first round!! Ideally the power cleans should be touch and go in every round that you do. Pick a weight you can achieve this.

Compare Score to 19012016

Wednesday 10022016

 Activation –

3 Rounds

15m KB swing walk

45 Second Plank On KB

Strength –

Deadlift 1-1-1-1-1 - 70%-101%+

Rest Minimum 2-3 Mins between sets

Conditioning –

3x3 min Amraps

30 Double Unders

15 KB swings @24/16

1 Min Rest Between

Coaching Notes –

The KB swing walks are to get your proprioception working, activate your posterior chain and midline and also a bit of fun. Try and swop the leading leg each time and make sure that the feet are planted before you swing. Have a few practice goes before you start.

We have another chance to test our 1RM Deadlift so go into it confident and get after it. You all set great markers last week so really go for it and solidify that number this week. Use your rest time and no less than 2 mins rest please.

In today's WoD focus on consistency. It would be great if you could do all the double unders unbroken so take a breath before you start and really focus on technique. Try and aim for the same score each amrap.

Thursday 11022016

Activation –

5 Rounds

Depth Jumps

Skill –

Every 2 mins for 20 Mins

Increase load every 2 mins

1 Bear Complex

1 Clean

1 Front Squat

1 STOH

1 Back Squat

1 STOH

Conditioning –

6 min Amrap @40/30

8 Front Rack Lunges

8 Shoulder To Overhead

If the bar drops mid round the round does not count

Coaching Notes –

Depth Jumps are amazing for plyometric work and switching our fast twitch muscle fibres on. Yes we all have them! We will demonstrate but make sure you are comfortable before starting. We can scale back if needed. Focus on power output all the way through.

Today’s EMOM is a long one so we will increase load over time and keep warming up in the first few rounds. Increase load every 2 mins until you find around 90% effort. If this happens pretty quickly then pull back to about 65-70% and finish the rounds. Focus on a solid catch and hold 2 seconds in each position. Again, reinforce good position in each lift.

The WOD will be tough so make sure you go into it with a plan. If the bar is dropped mid round then the round will not count. Lunges and STOH must be completed before you can put the bar down and rest. It is only a short WOD so choose your time to rest wisely to get the most out of the time you have.

Friday 12012016

Activation –

5 Mins

30 Sec Handstand hold/Shoulder Tap

5-10 Strict Toes to Bar

Strength –

Push Press 1-1-1-1-1 - 70%-101%+

Rest Min 2-3 Mins between sets

Conditioning –

In pairs 10 mins For Max Metres

Deadlift Hold @100/60

Row

When the bar drops swop over

Rest 2 Mins then in 2 Mins

Max Rep Burpees over the bar

Finisher prowlers

Coaching Notes –

For the handstand holds work your progressions and try and improve on last week. Shoulder taps are your next progression if your comfortable with a handstand hold now. Try and balance on one hand and tap the opposite shoulder with your free hand. The other option would be to transfer weight from hand to hand.

With the toes to bar allow no swing. Get good shoulder activation and raise the legs as high as you can towards the bar. DO NOT worry if you can get the toes all the way to the bar. Pick between 5 and 10 reps depending on how hard you find them.

We have another chance to test our 1RM Push Press so go into it confident and get after it. You all set great markers last week so really go at it and solidify that number this week. No pull ups between the sets so take your rest time and no less than 2 mins rest please.

In the WoD the person holding the bar is the time keeper. If they drop the bar then you must swop over. Go hard on the rower as you don't know how much time you will have to get the metres. Maintain a good posture in the hold and do not let yourself slump forwards. 

2016 Week 5

Monday 01022016

Activation – 

In pairs

Plank vs Lateral Jumps ...... Video

Back Extensions vs KB Swings

Strength –

Deadlift 1-1-1-1-1 - 70%-101%+

SA KB Press 5x10 EA

Conditioning – 

21-15-9

KB Thruster L Arm

Pull Ups

KB Thruster R Arm

Coaching Notes – 

Lateral Jumps are amazing for glute activation and proprioception. If you are confident on one foot then use one foot to jump. If not then use two. Stop each rep rather than being plyometric. With the KB Swings use a reasonable weight and be as powerful as possible. You will have 30 Secs and then switch on each movement. Look this week to feel out your new 1RM so you have a marker for next week's 1RM. It would be great to see you all PB two weeks in a row so try not to be too overambitious this week and really go for it next week. Single Arm KB thrusters are so good for your midline and so we are going to utilise them. Do 21 on the L, then pull ups, then 21 on the R, then into 15's and so on. Be sure to stay tight and work on a solid overhead position with the bicep next to the ear.

Tuesday 02012016

45 Min Conditioning –

25 minutes at 70% effort:

Run or Row 400m

5 Strict Pull Ups

10 Pistols, alternating (Can be scaled to 20 Air Squats)

15 Double KB/DB Push Press @20/12

20 Sit Ups

Coaching Notes –

This is not a full out conditioning piece guys. Go at 70% and try to keep a pace throughout the entire 25 mins. Track your times for your rounds so you know where you are the entire time. Bring a watch with you to help you keep pace. Weather dependant will be running or rowing.

Wednesday 03022016

Activation –

3 Rounds

20-30 Sec Handstand Hold

10 Weighted Glute Bridge

10 Thoracic Rotation EA ...... Video

Strength –

Push Press 1-1-1-1-1 - 70%-101%+

KD RDL 5x10

Conditioning –

10 Mins

Turkish Get Ups

Increase Load From 20/01/16

Coaching Notes –

Try and progress your handstand hold if you can. Work on shoulder activation and pushing the floor away, midline tight and feet together. Use scaling where needed.

Thoracic rotation is very important for the spine to function, especially if we have been sat down all day. Watch the video to see what we will be doing but we shall demonstrate for you also.

Look this week to feel out your new 1RM so you have a marker for next week's 1RM. It would be great to see you all PB two weeks in a row so try not to be too overambitious this week and really go for it next week.

Turkish Get Ups again guys. Try to increase load slightly from last time we took this on. Stay focused and move with purpose. Be slow and precise with each movement.

Thursday 04032016

Activation –

3 Rounds

Broad Jump

Box Jump

Broad Jump

Skill –

5 Sets to work technique or load

1 Power clean

1 Hang Squat Clean

1 Front Squat

1 STOH

Conditioning –

8 MIn Amrap

8 Deadlifts @BW

8 Ring Dips/ HR Press Ups

Coaching Notes –

The activation is for explosive power here. Do a broad Jump to your box, then jump up and over and back, then broad jump away from your box. If you can clear your box in one jump then go for it.

The complex is to now start working on getting under the bar into a squat clean. Use this to either work technique or find a heavy complex for the day. Stay tight at all points and don't forget your 2 second pause in the catch of both cleans and the STOH. STOH can be either Push Jerk or Split Jerk dependant on progression.

Go hard at this WOD and make sure that there is no break in form on the deadlifts. Be strict with yourselves. If you can do ring dips then please do. If doing press ups then make sure to release the hands at the bottom.

Friday 05022016

Activation –

5 Mins

10 Lateral Weighted Lunges ..... Video

10 Dead Bugs

Strength –

Back Squat 1-1-1-1-1 - 70%-101%+

Strict Pull Ups 5xYour number

Conditioning –

In Pairs 2 Rounds For Time

50 Wall Balls

40 Pull Ups

30 Burpee Box Jumps

Finisher –

Prowler

Coaching Notes –

The lateral weighted lunges are great for glute activation and to also open the hips up for our squats. Be precise with your movement and use the weight to assist in keeping a good torso position. Don't use much weight the first time you do these. Try to work towards breaking parallel.

Look this week to feel out your new 1RM so you have a marker for next week's 1RM. It would be great to see you all PB two weeks in a row so try not to be too overambitious this week and really go for it next week. Look to again hit your pull ups consistently. Keep to the same number you used last week.

Split the work how you see fit in this WOD. It should be short and sharp so really go after it. 

2016 WK 4

Monday 25012016 -

Activation -

3 Rounds

15-30 Sec Handstand Hold

15 Hanging Lat Shrugs

Strength - 

Push Press 3-3-3-3-3 - 63%-93%

Rear Leg Raised Split Squat 5x10EL

Conditioning - 

For Time Climb the ladder

10/20/30/40/50 KB Swings

30 Du's+5 Burpees between each

Coaching Notes - 

Choose a hanstand hold that works for you, this can be vertical on the wall, half a wall climb or even with feet on a box. use it to activate your shoulders and midline.

Hanging Lat Shrugs - work on retracting the shoulder blades and squeezing the lats at the top. Make sure arms stay straight and and full depression of the shoulders at the bottom.

Rear leg raised split squat - (See Video) Use a 20 inch box. Rear foot resting on the edge for support and front foot forwards. Drop the rear knee towards the floor slowly and power back up. You will feel a good stretch in the rear hip flexor so go to a range that works for you. This should activate glutes and balance single leg strength. If your strong add a small load either in the rack or to the opposite side of the leg being used to work stability.

Your aim for the wod is to go Unbroken on the KB swings at least until the 30's. Work on rythm and breathing. Breath in whilst loading and exhale hard with the effort. This will help you keep going for longer.

Tuesday 26012016 -

Conditioning - 45 Min Class

'The End'

50 Double unders

30 Wall Balls @9/7

20 Toes To Bar

30 Box Jumps @24/20

20 SDHP @24/16

30 Burpees

20 STOH @40/25

100 Double Unders

As far as possible in

4 Mins

6 Mins

12 Mins

Coaching Notes -

This session is ace. We have done this before but a long time ago so it's good to re visit it.

You need to get as many reps as you can in each time slot that is given. Try and set yourself a challenge to get the same reps each time as you go up. So if you get to 15 Box jumps in 4 mins, try to hit the same rep at 4 mins in the 6 min slot and the 12 min slot.

Move consistantly throghout. You will have a 1 min rest between time slots.

Wednesday 27012016 -

Activation - 

6 mins - For Form

10 SA KB Lunges R

30 Secs KB Plank

10 SA KB Lunges L

Strength - 

Back Squat 3-3-3-3-3 - 63%-93%

Strict Pull Ups 5xYour number

Conditioning - 

5 Rounds for time

10 Box Jumps

12 Sit Ups

14 KB Lunges

Rest 30 Seconds between rounds

Coaching Notes -

If you have good range of motion in your shoulders do single arm OH lunge with the KB. If not then hold in a rack position. If lunging with right leg hold the KB with your left arm. Then hold in right arm when lunging with left leg. Don't allow your body to rotate. Make sure they are slow down and powerful up.

Use the same number as last week for your strict pull ups. Stay consistant and pull as high as you can. Be sure to not shrug into the pull up. Engage your lats first.

Go as hard as you can for each round of the conditioning. It is short and intense so make it that way.

Thursday 30012016 -

Activation - 

5 mins for form

Hollow rock x 5

Back extensions x5

Glute bridge x 10

Skill - 

Barbell warm up/position work

Emom 12 mins

2 hang power cleans - 2 sec pause

2 push jerk - 2 sec pause

Conditioning -

Tabata - 

1 - Wall balls

2 - Press up

3 - Squats 

Coaching notes - 

We have not done hollow rocks for a while so we will run through scaling options before we start. Please make sure that your back is flat on the floor when in the hollow and that your midline is engaged. In the back extensions look for tight glutes and to push your hip bones into the floor. 

In the EMOM we are looking of control in both the catch position of the clean and the jerk. Make sure it is a good 2 second hold rather than a rushed one. Work on tight midline and good torso position in the catch of the clean. Focus on drive through the legs in the jerk and reaching for the bar in the catch. Pick a weight that will be consistent throughout. 

Tabata is 8 rounds, 20 sec work, 20 secs rest. Work on keeping your scores the same in each round. An aim would be to beat your wall ball scores when we get onto the squats. 

Friday 29012016 - 

Activation - 

3 Rounds For Power

10 Med Ball Slams

3 Box Jumps

Strength -

Deadlift 3-3-3-3-3 - 63%-93%

5 x 5-10 Strict Press Ups

Conditioning -

In Pairs - For Time

Row 1500m swop over every 250m

100 Burpees over Rower

80 Alternating KB Snatches

Finisher - 

Prowlers

Coaching Notes -

Make sure the Med Ball Slams are as hard as possible. Don't rush through them. Also make sure the box jumps are powerful. If comofrtable add height to the box or jump over it to add the need to explode in the jump.

With the strict press ups keep a tight midline. Use a band on the rig if needs be to assist you. We will show you this option. Try not to snake the press up. Also scale back to a box press up and build from there if needs be. Focus on drive and midline tension. If strong then scale up to ring press ups.

In the conditioning go HAM (google it!!!) really push each other and don't let up. Be consisitant in your reps and split how you need to. If uncomfortable with KB snatches then scale to dumbell snatches or KB Sumo Deadlift High Pull.

Have a great week guys. 

2016 WK3

20160118 - Monday

Activation -

5 mins

30 Sec Hang/Kip/Kip Leg Raise

6-8 Glute Bridge

Strength - 

Back Squat 3-3-3-3-3 - 63%-93%

Strict Pull Ups 5xYour number

Conditioning - 

10 Rounds 12 min TC

6 KB Swings, 6 WB, 6 T2B

Finisher - 

3 Min Plank

On hands or Forearms

Coaching Notes -

Choose a rep range on pull ups that you can acheive for 5 sets with good form. If you're strong hold for 2 seconds atthe top of the pull. If pull ups aren't there then do 5 x Tempo ring rows, 3 up, 2 hold, 3 down, 2 hold. All pull ups should be from a dead hang no kipping

WOD- Scale T2B to Knee Raises or Sit Ups, KB Swings should be heavy if possible. The aim for the conditioning is to keep a pace throughout. Treat it as an EMOM if you need to so your heart rate is regulated all the way through. Move consistently with purpose. You should not have to break the reps and if starting toes to bar be able to really work on your technique at short rep range.

20160119 - Tuesday

Conditioning - 45 min class

'The Chief'

5x3 min rounds, 1 min rest

3 Power Cleans @60/40

6 Press Ups

9 Squats

Focus is on good form throughout

Scale to 45/25 or GTOH @20/15

Coaching Notes - 

Try and maintain a pace through the workout. DO NOT blow up in the first round!! Ideally the power cleans should be touch and go in every round that you do. Pick a weight you can acheive this. This will be repeated in around 4 weeks - NOTE YOUR SCORES

20160120 - Wednesday

Activation -

3 Rounds for Power

10 KB swings

3 Box Jumps

Strength - 

Deadlift 3-3-3-3-3 - 63%-93%

SA KB Press 5x10 Each Arm

Conditioning - 

For Form

10 Mins Continuous Turkish Get Ups

KB Can't touch the floor for duration. Each time the kettle bell drops complete 5 burpees.

Coaching Notes - 

Box Jumps - Need to be powerful as possible, good dip and big drive

SA KB Press - With moderate weight for form not load. Focus on midline tension, NO SIDE BEND OR ROTATION. Stay tight. This will help build midline structure and help to balance pressing strength if one arm is weaker than the other

TGU - Pick a weight that is challenging but form is perfect. Hold for 1-2 secs at each stage of the TGU. The idea is to create structue over a longer time, focus on shoulder and midline strength for injury prevention and to help with our pressing movements. Stay controlled and focused throught the 10 mins. Move with purpose not speed. This will be harder than you think. 

20160121 - Thursday

Activation - 

5x3 Broad jumps

Skill - 

Barbell Warm Up

In 10 Mins

Find a heavy Power Clean

Then

EMOM for 6 Mins 3 Power Cleans at 60-70%

2 Sec pause in each Clean

Conditioning - 

5x 2 Min Amraps

15 Goblet Squats @24/16

In remaining time Amrap Burpees 

Rest 1 Min between rounds

Coaching Notes - 

Find a heavy clean for the day. This does not have to be a PB. Focus on good form and a perfect receive position. When completing the EMOM make sure you pause in the receive position for 2 seconds. This will reinforce good position and strength in your receive. It will also make you get back under the bar. 

In the conditioning try and stay within 5 reps of each round. Stay consistent with your pace. 

20160122 - Friday

Activation - 

3 Rounds for Form

Plank Taps

Side Lying Leg Raise x12-15 ES

Strength - 

Push Press 3-3-3-3-3 - 63%-93%

KB Romanian Deadlift 5x10

Conditioning - 

12 Min Amrap In Pairs

5 Chest To Bar Pull Ups

10 Press Ups

5 Pistols EL

Finisher - 

Prowlers

Coaching Notes - 

For Plank Taps work on minimal rotation of the hips and make sure the shoulder are over the hands when at neutral. Use the feet for tension and stability when moving.

KB RDL should be done with moderate weight and one in each hand. Focus on flat back and slight bend in the knee. Do not worry about going too deep. Focus on tension in hamstring going down and glute recruitment coming up.

WOD - Pistols - if you can do pistols then please do. Focus on drive through the floor and tight midline if not then scale to assisted pistols or 15 air squats.

The workout is for us to asses single leg strength and mobility. If you are able to do chest to bar pull ups then please do. Scale to Pull Ups or rings rows if needed. Start to really work toward the kipping pull up. It is a short rep range so have a go. Upper body pulling will feature heavily in programming and we will get you all there.

2016 WK 2

20160111 | Monday

Warm Up

Ladder & cone drills

Strength

Deadlifts

5-5-5-5-5

Workout

12 minute AMRAP

21-15-9

KB Swing 

Burpee box jumps

20160112 | Tuesday 45 min conditioning class

20 minute AMRAP

15 G2OH/ KB Snatch

30 Wall Balls

15 Press ups

30 Double Unders

15 Burpees

30 Sit ups

15 pull ups

30 Push Press

20160113 | Wednesday 

Warm Up

Partner Boxing

Strength

Push Press

5-5-5-5-5

Workout

4 rounds

20 G2OH

10 Plate jump Burpees

20 OH Lunges

Rest 60 Seconds

20160114 | Thursday

Warm Up

OMEM 15 minutes

DL x 1

HPC x 3

FS x 2

S2OH x1

Workout

8 Minute AMRAP

24 SA KB High Pulls

12 Box Jumps

8 Press ups

20160115 | Friday

Warm Up

Strength

Back Squats

5-5-5-5-5

Partner Workout

12 min AMRAP

40 Push Press

60 Double unders

40 KB Swings

Friday Finisher

Prowlers

2016 WK 1

20160104 | Monday

Warm Up

Ladder & cone drills

Strength

Back Squats

5-5-5-5-5

Workout

8 minute AMRAP

20 OH Lunges (20/15)

10 Burpees

10 Box jumps

20160105 | Tuesday 45 min conditioning class

22 minute AMRAP

20 Wall Balls

30 G2OH

20 Sit Ups

10 Burpees

20 Pull Ups

30 KB Swings

20 Push Press

10 Burpees

20160106 | Wednesday 

Warm Up

Partner Boxing

Strength

Deadlift

5-5-5-5-5

Workout

4 rounds

20 KB Swing

15 Thrusters

30 Double Unders

Rest 60 Seconds

20160107 | Thursday

Warm Up

Bear Complex

OMEM 15 minutes

HPC x 3

S2OH x1

Workout

6 x 400 rowing Sprints

20160108 | Friday

Warm Up

Knee Tag

Strength

Push press

5-5-5-5-5

Partner Workout

12 min AMRAP

20 Wall Balls

40 G2OH

60 Plate Jump Burpee

80 Double unders

Friday Finisher

Prowlers

2015 WK 52

20151221 | Monday

Warm Up

Strength

Front Squat

6-6-4-4-2

Workout

5 rounds

20 Push Press (20/15)

20 Box Jumps

40 Double Unders

60 seconds rest

20151222 | Tuesday 45 min conditioning class

25 minute AMRAP

'The Elf '

25 mins AMRAP

10 hang Power Clean

20 sit ups

30 double unders  

10 shoulder to overhead

20 Burpees  

30 double unders

10 kb swing

20 wall ball

30 double unders

10 pull ups  

20 air squats  

30 double unders

201512123| Wednesday

Warm Up

Strength

Deadlift 5x3

Workout

4 x 3 min AMRAPs

22 KB Swing 

11 Burpees

20151224 | Thursday Christmas Eve

12 days of Christmas Eve 930am

"12 Days of a HG3 Christmas - Partner WoD"

On the 12th day of Christmas my coaches said to me…

12 Hand Release push ups

11 Thrusters 40/20

10 KB Swings

9 OH Lunge Walk 20/10

8 Wall Balls

7 OH Squat 40/20

6 Pull ups

5 BOX JUMPS

4 Burpees please

3 V-sit Ups

2 Deadlifts

And a Wall Climb

20151225 | Friday Christmas Day

Closed

20151226 | Saturday Boxing Day

Closed

20151227 | Sunday

Closed

20151228 | Monday Boxing Day Observed

Closed

2015 WK 51

20151214 | Monday

Warm Up

Ladder & cone drills

Strength

Deadlift

5x5

Workout

4 rounds

12 Thrusters

10 Brupees

20 Double unders

20151215 | Tuesday 45 min conditioning class

Filthy Fifty

20151216 | Wednesday

Warm Up

Partner Boxing

Strength

Back Squat

6-4-4-2

Workout

4 x 2 min AMRAPs

20 G2OH

20 OH Lunges

20151217 | Thursday

Warm Up

OMEM 12 Mins

HPCx3 + S2OH x 2

Workout

12 Min AMRAP

20 Wall Balls

20 Sit Ups

12 Box Jump

20151218 | Friday

Warm Up

Strength

KB Partner Work

Partner Workout

12 min AMRAP

20 Front Rack Lunges

20 Push Press

20 Burpee Bar Jumps

Friday Finisher

Prowlers

2015 WK 50

Recovery week 2

20151207 | Monday

Warm Up

Ladder & cone drills

Strength

Back Squats

6-4-4-2

Workout

4 rounds

20 KB swings

10 HR Press Ups

20 Double Unders

20151208 | Tuesday 45 min conditioning class

20 Wall Balls

30 Sit Ups

40 OH Lunges

20 Burpees

30 G20H

40 Double Unders

20151209 | Wednesday

Warm Up

Partner Boxing

Strength

Push Press

12-6-3-6-12

Workout

3 rounds

12 Deadlifts

10 Pull Ups

12 OH Lunges

20151210 | Thursday

Warm Up

KB Skills & Complex

Workout - Partner

50-40-30-20-10

Boxing Straights

Sit ups

20151204 | Friday

Warm Up

Tyre flips

Strength

Partner Complex - Max  combined weight

Deadlift

Hang Power Clean

Front Squat

S2OH

Partner Workout

15 min AMRAP

10 KB Swing

20 Box Jump

20 Burpees

Friday Finisher

Prowlers

2015 WK 49

Recovery week

20151130 | Monday

Warm Up

15-12-9

G2OH

OH Lunges

Strength

Front Squats

5x5 @ 70%

Workout

OMEM 12 Mins

5 Burpees

10 Sit Ups

15 Squats

20151201 | Tuesday 45 min conditioning class

Warm Up

22 Minute AMRAP

30 Push Press

200m Row

30 Box Jumps

200m Row

30- Sit Ups

200m Row

30 G2OH

200m Row

30 T2B

200m Row

30 OH Lunges

200m Row

20151202 | Wednesday

Warm Up

Partner Boxing

Strength

Push Press

5x5 @ 70%

Workout

3x3 min AMRAP

20 KB Swing

20 Box Step Ups

20151203 | Thursday

Warm Up

OMEM 10 minutes

Bar Complex

Workout

20 Min AMRAP

3 HPC

6 Bar Jump Burpees

9 Box Jump

Rest 1 minute

20151204 | Friday

Warm Up

Partner AMRAP 2 Mins - Max rep Bar power Squats

Strength

Deadlift

5x5x@ 70%

Partner Workout

12 min AMRAP

20 Pull Ups

30 Press ups

40 Thrusters

50 Double unders

Friday Finisher

Prowlers