Week 32

Monday 08082016

Activation –

3 Rounds

10 Glute Bridges

10 OH sit ups

10 GTOH

Focus –

KB Complex

20 Mins to Complete 5 Rounds Each Arm

12 SA KB Swings

9 KB Cleans/Squat Cleans

6 STOH

Conditioning –

European Inferno 2016 Workout 2

21-15-9

Deadlift 100/65kgBurpees Over the Bar

200m Run

9-15-21

Deadlift 100/65kg

BURPEE Over the Bar

200m Run

**Partner 1 does all the Deadlifts in the first couplet and Partner 2 does all the Burpees OTB. After the first 200m run is completed together - Partner 1 then does all the Burpees OTB and Partner 2 does all the Deadlifts in the second couplet. Finishing then with a 200m run together.

8 min Time Cap

Tuesday 09082016

Activation –

1 Min Side Plank Left

1 Min Plank

1 Min Hollow Rocks

1 Min Side Plank Left

Focus-

1 - 200m Waiters Walk Each Arm

2- 200m Double KB Front Rack Carry

Conditioning –

6x 30 secs on 30 Secs Off

Row For Meters

Wednesday 10082016

Activation –

3 Rounds

15 Good Mornings

10 Wall Squats

10 QL Walk Forward and Back

Focus –

Every 3 for 6 Sets

Back Squat 2 @ 90%

5 Pull Ups

Conditioning –

15 Min Amrap

Run 400m

50 Walking Lunges

Thursday 11082016

Activation –

4 Rounds

30 Sec Handstand Hold

5 Single Leg Broad Jumps EL

Focus –

In 15 Mins

5 Attempts

Max height box jump from seat

Conditioning –

European Inferno WOD 1B

In Pairs

4 Mins

Max Snatches at 40/25

Friday 12082016

Activation –

2 Rounds

Row 500m

10 Forward/10 Backward/20 Lateral Lunges

3 Wall Climbs

Focus –

4 Rounds

Round 1 and 3

Row 500m

25 Burpees

25 KB Swings

Round 2 and 4 Run 400m

25 Burpees

25 KB Swings

Week 31

 

Monday 01082016

Activation –

3 Rounds

Partner Plank Taps

20 Partner Latteral Lunges

Focus –

Every 3 Mins For 30 Mins

1 -

10 Goblet Rear Leg Raised Split Lunge Each Leg

2 -

10 Toes To Bar

15 Sit Ups

Conditioning –

30-20-10

Hollow Rocks

120-80-40

Double Unders

Tuesday 02082016

Activation –

2 Rounds

10 Goblet Squats - 3-3-x-x

5 Broad Jumps

30 Sec Front Rack Stretch Each Side

Focus –

8 Mins to warm up to Front Squat 90%

Rest 2 Mins

Every 2 Mins for 10 Mins

2 Front Squat at 90%

Conditioning -

10 Min Amrap

Run 200m

20 GTOH

Wednesday 03082016

Activation –

Barbell Warm Up

5 Front Squats

5 Power Cleans

5 Squat Cleans

5 Clusters

Focus –

20 Mins for max load

1 Power Clean

1 Hang Clean

1 Push Press

1 Push Jerk

Conditioning –

6 Rounds

3 Power Cleans @60/40

6 Press Ups

9 Squats

Thursday 04082016

Activation –

3 Rounds

30 Sec KB Arm Bar EA

25ft Bear Crawl

25ft Duck Walk

Focus –

Every 2.30 mins for 6 Rounds

12 Push Press @40/25

6 Burpees

12 Pull Ups

Rest 3 Mins

Every 2.30 mins for 6 rounds

20 KB swings @24/26

10 Box Jump Overs

Friday 05082016

Activation –

5 Mins

Quidditch

Focus –

Bar Skills

Pull Ups

Toes To Bar

Bar Muscle Ups

Conditioning –

In Pairs - 3 Rounds

One Min On One Min Off

1 - Wall Balls

2 - Cal Row

3 - KB Snatch

Week 30

Monday 250072016

Activation –

3 Rounds

10 Barbell Good Mornings

10 Wall Squats

10 Barbell Dead Bugs

Focus –

Every 3 MIns For 15 MIns

5 Deadlift @70%

5 Box Jumps

Conditioning –

7 Min Amrap

7 GTOH

7 OH Lunges

14 Sit Ups

Tuesday 26072016

Activation –

3 Rounds

5 Front Squats

5 Hang Power Cleans

5 Hang Squat Cleans

Focus –

Every 3 Mins For 12 Mins

3 Hang Power Cleans

2 Front Squats

1 STOH

Conditioning –

21-15-9

Wall Balls

Toes To Bar

HR Press Ups

Wednesday 27072016

Activation –

10 Mins

25 ft Walking Lunges

25 ft Bear Crawl

25 ft Broad Jumps

In Pairs 20 Min Time Cap

Buy In

2000m row

Then

50 Deadlifts @100/70

50 Burpees Box Jump Overs @30/24

Then

Run 1200m

Thursday 28072016

Activation –

5 Mins

Pokemon Go

Focus -

Hand Stand Progressions

Kick Ups

Lowers

Hand Stand Push Ups

Conditioning-

3 Rounds

50 Kb Swings

50 Du's

Friday 29072016

Activation –

3 Rounds

1 Min Side Plank Each Side

30 Sec Hollow Hold

30 Sec Back Extension Hold

Focus –

5 Rounds

1 min Sec Chinese Plank

10 Barbell Sit Ups

Conditioning –

7 Rounds For Time

12 SDHP

10 Press Ups

Week 29

Monday 18072016

Activation –

3 Rounds

10 Weighted Latteral Lunges

10 Single Leg Power Step Up

2 Turkish Get Ups

Focus –

5 Sets

Box Jump/Box Jump Over

Triple Broad Jump

Conditioning -

6 Rounds

Row 200m

Run 200m

Tuesday 19072016

Focus –

Every 3 Mins For 12 MIns

0-1 - 10-15 Pull Ups

1-3 Max Effort Row

Rest 3 Mins

Every 3 Mins For 12 Mins

10 Thrusters @40/25

Run 200m

Wednesday 20072016

Activation –

2 x 30 Sec KB Arm Bar

2 x10 Bottom Up KB Press EA

2 x 10 Lat Shrugs

Focus –

Bar Skills

Pulls Ups

Bar Muscle Ups

Conditioning –

20 Min Time Cap

In Pairs

20 Wall Climbs

40 Box Jumps

60 KB Swings

80 Burpees

100 Pull Ups

Thursday 21072016

Activation –

3 Rounds

30 Sec Handstand Hold

10 Toes To Bar

10 Back Extension Pass Overs

Focus -

5 Rounds

30ft Suitcase Carry @40/25

10 Burpees Over The Bar

30ft Suitcase Carry @40/25

10 Front Rack Lunges

Conditioning –

In Pairs

Row 2km at 75% Effort

250m Each

Friday 22072016

Activation –

5 Mins

10 Thoracic Rotations ES

10 Wall Squats

20 Air Squats

Focus –

Back Squat

5 Mins To Build To 80%

Then every 3 Mins for 15 Mins

5x3@80%

Conditioning -

For Time

100 Air Squats

20 Burpees

100 Lunges

Week 28

Monday 11072016

Activation –

5 Mins

20 Lateral Lunges

10 KB Swings

10 Sit Ups

Focus –

EMOM 14 Mins

1 - 5 Burpees, 10 Box Jumps

2 - 10 KB Snatch, 20 Du's

Rest 5 Mins

EMOM 14 Mins

1 - 10 Pull Ups, 1 Wall Climb

2 - Cal Row 12/10

Tuesday 12072016

Activation –

3 Rounds

10 Back Extension Pass Over

10 Lunge Shoulder Dislocates

10 Bottom up KB Press

Focus –

Handstand Work :

Handstand Kick Up

Lower To Head Stand

Load Hand Stand Push Up

Conditioning -

3 Min AMRAP

6 KB Swings

6 Burpees

Wednesday 13072016

Activation –

5 Mins

10 Ball Slams

30 Sec Side Plank Each Side

Focus –

5 Rounds

30 Sec Chinese Plank

10 Half Turkish Get Ups

10 KB Halo

Conditioning -

In Pairs 12 Min Amrap

I Go You Go

10 KB STOH

30 ft Bear Crawl

10 Cal Row

Thursday 14072016

Activation –

3 Rounds

30 Sec Cones

10 Jumping Lunges

30 Sec PLank

Focus –

5x4 Front Squat @ 75%

Between Each Set

10 Pull Ups - Strict Or Kip

10 Press Ups

Conditioning -

5 Rounds

7 Deadlifts @100/70

8 Pistols

9 Toes To Bar

Friday –

Activation –

5 x Front Squat

5 x Front Squat + Press

5 x Thrusters

5 x High Hang Clean + Push Jerk

5 x Hang Clean + Split Jerk

Focus –

In 10 Mins

Build to a Heavy Clean and Jerk

EMOM 10

1 Clean and Jerk at 80%

Conditioning -

10 Mins For Form

10 KB Bent Over Row EA

10 KB Curl

10 Barbell Skull Crushers.

Week 27

Another great week ahead. Id just like to say its been amazing to watch you all train the last two weeks. The atmosphere in the gym has been electric and you have all been working so so hard. Thank you. Keep it up guys. 

Monday 04072016

Activation –

5 mins

Quidditch

Focus –

Handstand Progressions

Kick Ups

Weight Shifts

Free Standing Kick Up

Conditioning –

In Pairs 10 Min Amrap

30 STOH @40/25

30 Pull Ups

30 Wall Balls

EMOM 3 Burpees Each

Finisher 4 Mins Prowler

Tuesday 05072016

Activation –

3 Rounds

10 Strict Ring Rows

10 Hollow Rocks

10 Back Extensions

Focus –

5 Rounds 20 Sec Work 10 Sec Rest

Chin Over Bar Holds

Ring Plank Hold

Conditioning –

21-15-9

KB Swings

Box Jumps

Press Ups

Wednesday 06072016

Activation –

5 Min Amrap

3 Handstand Kick Ups 5 Sec Hold

30 Sec KB Plank

10 KB Swings

Focus –

Push Press

5x3@80%

5 Min To Get To 80%

Then Every 3 Mins for 15 Mins

Conditioning -

50-40-30-20-10

Walking Lunges

Double Unders

Sit Ups

Thursday 07072016

Activation –

Ladder Drills

Single Leg Lateral Jump Drills

Focus –

5 Sets

Box Jump

Triple Broad Jump

Conditioning –

5 Rounds

Run 200m

10 Burpees

Rest 90 Secs Between Rounds

Friday 08072016

Activation –

3 Rounds

10 Good Mornings

10 Barbell Sit Ups

3 Broad Jumps

Focus –

Every 3 Mins for 10 Rounds

Min 0-1

3 Deadlifts at 70-75%

Min 1-3

Amrap Cindy

5 Pull Ups

10 Press Ups

15 Squats

Week 26

Monday 27062016

Activation –

3 Rounds

1 Min Plank

20 Lateral Lunge Slide

Focus -

Every 3 Mins for 5 Rounds

12 DB KB Front Rack Lunge

10 Toes To Bar/Knee Raises

Conditioning –

12 Min AMRAP - For Form

3-5 Strict Pull Ups - Under or Over Hand

10 Box Tricep Dips

12 Hollow Rocks

Coaching Notes –

The lateral slide lunge is a great way to build hip control and also to build some great position for your squats. We shall demonstrate this movement for you.

In the focus go as heavy as you can on the lunges with perfect form. At the top of each lunge squeeze down into the floor and keep the glutes as tight as possible.

Work at a steady pace through the conditioning guys. This is simple accessory work for you on your core day. Be tight in the pull ups. Points of focus will be to keep a hollow body position and to focus on the lats being the first to activate.

Tuesday 28062016

Activation –

Front Squat

5 x 3 Sec down, 2 Sec Pause, Fast Up

5 x 1 Sec Down, 3 Sec Pause, Fast Up

5 x 1 1/4 Squats

Focus –

Back Squat

5x4 @ 75%

Conditioning -

3 Rounds - 30 sec rest

15 Thrusters @40/25

15 Burpee Over the Bar

Coaching Notes –

Not much time to mess around today!! You will have 15 mins max to hit your squats so the warm up will be short. The front squat activation is there to work your position for the squats. Don’t take too many warm up sets, get load on the bar and get involved.

In the conditioning each round is a sprint, especially the burpees. There is no reason to rest on them. Time your own 30 sec rest after your last burpee each round.

Wednesday 29062016

Activation –

Snatch Complex

Focus –

Every 2 Mins for 12 Mins

1 Snatch Pull

1 Hang Snatch

1 Snatch

Conditioning -

5 Rounds

15 KB swings

Sprint 200m

Rest 1 Min Between Rounds

Coaching Notes –

For the snatches today build the load through the 12 mins if you are competent in the snatch. If not then use it as a technique session at light loads.

The conditioning is to be done at max effort. As soon as you finish the last KB swing, sprint out of the door and don’t let yourself slow down! Rest 1 Min between rounds

Thursday 30062016

Activation –

Every 2.30 x 4

Run 200m

10 Alt KB Snatch

10 Burpees

Every 2.30 x 4

Run 200m

10 Pull Ups

16 Jumping Lunges

Every 2.30 x 4

Run 200m

15 Box Jumps

Coaching Notes –

This is a great workout. It will keep you going for just over 30 mins. We will have a long warm up and get the body going before we start. The aim is to be consistent with your times through each set of 4. Push hard on the runs and earn your rest.

Friday 01072016

Activation –

Tick Tack Toe

Focus –

Bar Skills

Kipping Pull Ups

Butterfly Pull Ups

Toes To Bar

Conditioning –

In Pairs 12 Min Time Cap

21-15-9-9-15-21 Each

GTOH

Sit Ups

Box Jumps

One person holding front rack @60/40

When bar drops you change over

Coaching Notes –

A nice fun Friday for you all. Many of you have been asking to work on some kipping and butterfly skills so lets get them dialled in. We shall work right back from the start and build you up.

This is a great bit of conditioning in pairs. You can split the work as you need but one person must be holding a bar @60/40 in the front rack position at all times. The work cannot continue if the bar is on the floor. When the bar drops, you must swop over and continue where the other left off. 

Week 25

 Monday 20062016

Activation –

100 Lunges -

25 Forward

25 Backward

50 Lateral

Focus  –

Every 3 Mins x 5

5 Front Squat @ 65%

Between Each Set

10 Pull Ups - Strict Or Kip

10 Press Ups

Conditioning -

In Pairs 8 Min Amrap – Swop Each Round

6 Goblet Squats @24/16

3 Burpees

12 Sit Ups

Sprint the rounds. 

Tuesday 21062016

Activation –

3 Rounds – With an Empty bar

5 Front Squats

5 Hang Power Cleans

5 Hang Squat Cleans

Focus –

Every 3 Mins For 12 Mins

3 Power Cleans @ 65%

1 Broad Jump

Conditioning –

3 Rounds For Form

20 Side Step Ups

10 Toes To Bar

10 KB SDHP @24/16

Wednesday 22062016

Activation –

3 Rounds

10 Barbell Good Mornings

10 Wall Squats

10 Dead Bugs

Focus –

For 10 Rounds - 5 Each

Alternating 3 Min Rounds

1 -

Run 400m

25 Wall Balls

2 -

10 Deadlifts @100/60

15 Hand Release Press Ups

20 Sit Ups

Cool Down –

2 Mins Couch Stretch EL

2 Mins Seated Hamstring Stretch

Thursday 23062016

Activation –

Pack Of Cards - 5 mins

Hearts = Sit Ups

Diamonds = Burpees

Clubs = Lunges

Spades = Press Ups

Focus –

Handstand Progressions

Kick Ups

Weight Shifts

Handstand Walks

Conditioning –

5 Rounds

50 Du's

20 KB swings @24/16

Friday 24062016

Activation –

3 Rounds

30 Sec Kettlebell Arm Bar EA

10 SA KB Row Each Arm

10 Bottom Up KB Press

Focus -

Every 3 Mins for 15 Mins

10 Double KB Goblet Squats

10 Barbell Roll Outs

Conditioning –

In Pairs Row 2000m

250m at a time

One Rows One Completes

10 STOH @50/35

Week 24

Friday 17062016

'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 SA STOH @24/16

100 Double Unders

As far as possible in

4 Mins

6 Mins

12 Mins

Week 24

Thursday 16062016

Tonight we have our first Lifting League Match of the season. We have Josh, Matt, Rudds and Lisa all lifting against Strong 101. They will be doing Snatch and Clean and Jerk. It would be amazing to see some people down to watch and support. We are aiming to start at 7.15. 

Warm Up - 

Turkish get Ups

Windmills

Skill - 

5 Rounds For Time

10 Strict Toes To bar

30 Sec Handstand Hold

10 KB Good Mornings

Conditioning - 

For Form

KB Complex - 12 Min Time Cap

2-4-6-8-10-10-8-6-4-2

SA KB Swing EA

SA KB Push Press EA

SA KB Reverse Lunge

1 Turkish get up after each set. 

Week 24 Wednesday 15062016

Today is an easy day for you guys! You have worked so hard the last two days. Thank you for putting so much into each session. 

1000 walking lunges at 20/15

Ha.... no I'm joking thats just ridiculous! 

Every 5 Mins for 30 mins

Run 200m

10 Burpee Box Jump Overs

2o KB swings

Finisher -

100 Sit Ups

50 Press ups

Week 24 Tuesday 14062016

In pairs

25 Min max distance row. 

You can only row 300m at a time. 

Go hard on every single effort you put in! 

Week 24

This week is going to be a rest week and we are going to play with some workout formats to see how they go! 

I will be posting the workouts daily this week. Just to keep you guessing!! 

Monday 13062016

4 Rounds 

25 Back Squats at 55% of your 1RM

Straight into 

30ft Box push

10 Box Jump Overs

30ft Box Push

Looks simple doesn't it!!! Enjoy

Week 23

This week we retest from the start of our 12 week cycle. I shall go back through the boards on the Facebook page and try and get all the results for you all. You should all have a record of the tests we did!!

Keep up the hard work guys and keep the results you are earning coming. Next week we have another rest week and then we are into a new training cycle with a twist!! It’s time to build some engines over the summer!

Monday 06062016

Activation –

6 Mins

Clock Lunge - No Weight/Weight

3 Broad Jumps

Test 1 – Compare to the 15th of Feb.

1 RM Box Jump

5 Warm Ups

5 Attempts

Test 2 – Compare to the 15th of Feb.

1 KM Row

Coaching Notes –

When we last took the box jump on, a lot of you found that confidence was key in making the jump. Don’t let the box and the height get the better of you. We have worked a lot on your power output so you will all be fine to really attack this.

Remember this 1km row?? A lot of you will do! Go out of the gates hard for the first 200-250m and then smooth out your pace for the next 500m and then go as hard as you possibly can for the last 250m. Do not go out at a crazy pace and try and maintain it, it will not happen! We had an incredible atmosphere in the gym last time we did this so make sure you get behind each other and really push yourselves.

Tuesday 07062016

Test 1 – Compare to 22nd Feb

2 Mins Max Burpees

Test 2 – Compare to 16th Feb.

“Cindy'

20 min Amrap

5 Pull Ups

10 Press Ups

15 Squats

Coaching Notes –

The key to the burpees is to keep your movement the same through the 2 mins. Go hard at this, as you will have a good amount of time to rest before we take on Cindy.

You all smashed this last time we tested to have your score in mind and make sure you go hard to beat it. Plan it out in your head before hand and see if knowing what you need to hit and how you need to work through the 20 mins will help you.

Wednesday 08062016

Activation –

5 Mins

10 Lateral Lunges

10 Dead Bugs

Test 1 – Compare to 17th Feb

15 Mins 3RM Back Squat

Straight Into

15 Mins 3RM Push Press

Conditioning -

7 Min EMOM

7 Thrusters at 40/25

7 Box Jumps

Coaching Notes –

Today we see our 3 RM Back Squat and Push Press come back. You guys have smashing the squats and will no have so much more power to transfer through to the push press. You should also be a lot more stable and structured above the head.  Really work on your vertical dip and drive and the power transfer from the legs to the arms.

Thursday 09062016

Activation –

5 Mins

Reaction Games

Test 1 – Compare to 24th Feb

2 Mins max Air Squats –

Rest 5 Mins

Test 2 – Compare to 25th Feb

4 Mins Max KB Swings –

Conditioning –

10 Min Amrap

60 Bar Facing Burpees

30 Front Squats @50/30

10 Pull Ups

Coaching Notes –

Today’s tests are the air squat and KB swing. You will have a 5 min rest between so you can recover. Make sure we hit depth and open the hips at the top. I have been getting after a lot of you on this so make sure you hit the range of motion we are looking for.

Many of you will remember this conditioning from a while back so I thought we would go after it again. Go hard on the burpees to give yourselfmore time on the rest of the workout. Keep a rhythm and stay smooth. Have a second to breath before you get on the bar for the squats. Go as long as you can. Many of you managed them unbroken last time.

Friday 10062016

Activation –

5 Rounds

15M Bear Walk

15m Lunge Walk

Test 1 – Compare to 19th Feb

Max Rep Push Ups 3 Attempts

Rest 3 Mins after last attempt then

Test 2 – Compare to 19th Feb

Max Rep Pull Ups 3 Attempts

Conditioning – Compare to 19th Feb

‘Helen' 

3 Rounds

Run 400m

21 KB swings

12 Pull Ups

Coaching Notes - 

A great way to round of a brilliant week. Helen is a favorite in the gym and a great way test how hard you can go.  

We have been working hard on your pulling strength so I’m really hoping to see some increased numbers on the pull ups.  Take your time between sets as you will fatigue fast if you don’t. We shall be sure to give you enough time to complete these. 

Week 22

What an amazing 12 weeks is has been. We are so happy with the results that we have seen and the feedback we have got from you all during the cycle we have run. It has been so good to see you all improving position, balance and understanding of the movements that we have focused on. These in my eyes, are more important than the PB’s you have hit.

Thank you all so much for your hard work and dedication. Time to have a bit of a rest and have some fun this week. We are then going into a one week re test phase, another week of rest and then a brand new training cycle. Prepare to build your engines!!

If you have any more feedback on the last 12 weeks please catch me in the gym or drop me a message. We are always looking to improve so please let us know your thoughts.

Monday 30052016

Bank Holiday Monday

Alternating 2 Min Intervals x 16

1 -

Run 200m, 15 KB Swings

2 -

15 Hand Release Push Ups

15 Box Jumps

15 Sit Ups

Tuesday 31052016

25 Min Time Cap

In Pairs

50 Deadlifts @100/70

25 Syncro Burpees Over The Bar

60 Shoulder to OH @60/40

50 Burpess Box Jump Overs

70 Front Squats @40/30

25 Syncro Burpees Over The Bar

Run 1 Mile

Wednesday 01062016

Activation –

3 Rounds

30 Sec - Banded Midline In Pairs

10 x Supine Band Rows

30 Sec Handstand Hold

Strength –

Skin The Cats

Inversions

Conditioning –

3 Rounds

Run 400m

24 Air Squats

24 Push Ups

24 Walking Lunges

Thursday 02062016

Activation –

Ladders Drills

Depth Jumps

Skill –

Hang Snatch

Build To a Heavy Single

Then 3x2 @70%

Conditioning –

For Time

50 KB Swings

Rest 30 Sec

50 Box Jumps Over’s

Rest 30 Secs

50 Wall Balls

Friday 03062016

Activation –

2 rounds

20 Lateral Lunges

10 Back Extensions

10 Hanging Knee Raise

Strength –

Back Squat 10RM

Conditioning –

Annie'

50-40-30-20-10

Double Unders

Sit Ups

Week 21

This week sees the last week in our strength cycle. You have all done absolutely amazing. Built some great strength, more development of your glutes and hamstrings and it is really paying off. Last week you had a sighting for your new 1RM’s, now its time to really give it a push and get that little extra. The conditioning this week is short and sharp so make sure you get it your all.

Have a great week guys. You have earned these new numbers and worked so hard over the last 12 weeks. It has been amazing to watch and see you all improve so much.

Thank you all for putting in the effort and getting the rewards.

Monday 22052016

Activation –

3 Rounds

10 Med Ball Sit Up Throw

10 Ghekko Lunges

10 Back Extensions Weighted

Strength –

Back Squat 3-3-3-1-1-1

63-70-77-85-93-101+ %

Conditioning –

10 Min Amrap

30 Secs Rest Between Rounds

10 Front Rack Lunge

10 Press Ups

Coaching Notes –

The Ghekko lunges will really help open up your hips for the squats. Try and be controlled and drop your chest down as deep as possible. Don’t let the hands come off the floor.

Choose a load for the lunges that you will be able to do unbroken but they will be tough. A guideline would be 50kg for gents and 30kg for ladies. Be strict on your press ups and move with purpose through the rounds. Make sure you rest 30 secs between rounds.

Tuesday 23052016

45 Min Conditioning Class

7 Rounds

Min 0-1 @65% Clean

1 Clean

3 Front Squats

Min 1-3

2 Rounds

6 Burpees Over the Bar

30 Du's

Coaching Notes –

This will be a great little session guys. Take your time on setting up for the clean and make sure it is a good rep. You can power clean or squat clean. It is up to you. Move swiftly during the 2 rounds and earn as much rest as possible.

Wednesday 24052016

Activation –

5 Mins

10 KB Swings

10 KB Plank Over KB

10 KB Lunges

Strength -

Deadlift 3-3-3-1-1-1

63-70-77-85-93-101+ %

Conditioning –

6 Rounds

14 SA KB SDHP

7 Chest To Bar Pull Ups

Coaching Notes –

Your deadlifts have been amazing and there have been HUGE improvements in form and all round strength. Keep it going and make sure you rest well between sets.

Make sure the drive on the SDHP is from the hips. Keep the arm lose until the hip has done the work and then finish with a high elbow. If you cannot do chest to bar yet then make sure you are going as high as possible. Drive the hips hard in your kip.

Thursday 25052016

Activation –

Snatch Technique

1 - OH Squat

2 - Slow Snatch Balance

3 - Snatch Balance

4 - High Hang Snatch

5 - Hang Snatch

Skill –

3x

3x High Hang Snatch + 1 OHS

Then

3x1 Hang Snatch

Conditioning –

In Pairs

Row Max Distance in 10 Mins

Person Not Rowing Must Hold Double Front Rack With KB. When the KB’s drop you must swop over.

Coaching Notes –

The snatch work has been incredible the last few weeks. You have all picked it up so well and the understanding and power of the movement is really coming through now. Today we work hip drive and speed under the bar first, then carry it over to some hang snatches with load.

For the conditioning the person holding the KB’s must keep the in the front rack position, as soon as they drop the KB’s must be placed on the floor and swop over onto the rower. Row hard as you don’t know how long you might have!!

Friday 26052016

Activation –

3 Rounds

3 Handstand Kick Ups

30 Sec Ring Plank/Plank Leg Raised

10 Sl Hip Bridge

Strength –

Strict Press 3-3-3-1-1-1

63-70-77-85-93-101+ %

Conditioning –

In Pairs

12 Min Amrap

Run 200m

30 Thrusters

30 Box Jumps

Coaching Notes –

Stay tight in the press guys.  Keep the glutes tight and the feet driving down into the floor all the time. It makes a huge difference.

A great partner wod to finish the week, go hard and make it count. 

Week 20

Monday 16052016

Activation –

3 Rounds

2 Wall Climbs

10 Hollow Rocks

10 Back Extensions

Strength –

Strict Press 5-5-5-3-3-3

55-63-70-77-85-93 %

Coach Stretch Between Sets

Conditioning -

21-15-9

Push Press @25/40

KB Swings

Box Jumps

Coaching Notes –

Today we continue the strict press with a bit more volume before we re test again. Some great PB’s last week guys so keep it going. In between each set we would like you to stretch your hips. Hit the coach stretch for 30-45 secs each side between your press sets.

A nice quick wod to finish. Make sure you have your legs when you go into the box jumps as they will be tired. Be sure to make sure you hit the push press unbroken.

Tuesday 17052016

In 7 Mins

104 Wall Balls

52 Pull Ups

Rest 3 mins

In 15 Mins

4 Rounds

28 Pistols

15 Power Cleans @35/50

Coaching Notes –

This is one of the CrossFit Games Regional workouts. It looks pretty tasty so lets have a crack!! Enjoy!!

Wednesday 18052016

Activation –

6 Mins

10 Good Mornings

3 Broad Jumps

30 Sec Plank

Strength –

Deadlift 3-3-3-1-1-1

63-70-77-85-93-101 %

Lat Stretch Between Sets

Conditioning –

5 Rounds

20 GTOH

20 OH Lunge

Each Time plate drops 5 Burpees

Coaching Notes –

Deadlifts are looking amazing at the moment guys so its time to test that max again. Really work on driving the floor away and staying as tight as possible in the midline.

This WOD Is hard and the challenge is to see how far you can go without breaking the reps. Each time the plate drops and you stop moving it’s 5 burpess for each drop at the end of the 5 rounds. Your time stops when you finish the burpees.

Thursday 19052016

Activation –

1- OH Squat

2 - Sot Press

3 - Snatch balance

3 Sec Hold At Bottom

Snatch Complex –

EMOM 10 Mins

2 Hang Snatch

1 OH Squat

Conditioning –

5x200m Sprint

Coaching Notes –

You guys have been working so hard on the lifting the last few weeks and it is coming together already for the Snatch. So good to see you all wanting to get to more lifting sessions. Keep it up.

Lets work on being patient from the knee position now. Be sure not to rush getting underneath the bar, make sure the bar comes to the hip and you fully extend.  Don’t feel you need to get under it too early.

Go hard on the runs guys. We would like you to aim for no more than 5 seconds drop off over the 5 sets.

Friday 20052016

Activation –

5 MIns

20 Lateral Lunges

10 Ball Slams Rotation Throws

Strength –

Back Squat 3-3-3-1-1-1

63-70-77-85-93-101 %

Front Rack Stretch Between Sets

Conditioning -

Tabata – 8 rds, 20sec on, 10 sec off.

Row

Rest 1 Min

Air Squat

Rest 1 Min

Down Ups

Coaching Notes –

Lets smash some back squat PB’s! The pause squat Singles will have given you a good feeling and confidence that you have more in the tank. Stay tight, stay strong and drive the floor away hard.  Make sure you have a spotter when needed.

This conditioning will be fun. Set the rower to 20 sec work 10 sec rest and see how many metres you can row. You have 1 min change over into the next movement!! So goodbye to your legs guys!! You didn’t need them anyway did you??

WK 19

Monday 09052016

Activation –

3 Rounds

10m Bear Crawl

10 Back Extensions

10 SA KB Press EA

Strength -

Strict Press

1-1-1-1-1 (,70,77,85,93,101+)

Active Recovery, Stretch Lower

Conditioning –

3 Unbroken Rounds With Double KB's

6 KB Press Ups

6 KB Bent Over Row

6 KB Swings

6 KB Cleans

6 KB Front Rack Lunge

6 KB Push Press

Rest as Needed Between Rounds

Coaching Notes –

Make sure in the bear crawl that the shoulder are tight and that you keep the hips high. Slow this down and get it right.

In the strength use your rest to stretch your lower body, hamstrings, hipflexors, glutes, calves etc. Use your time well. 1 Min per side.

This KB complex will be tough so make sure you rest well in between. No more then 2 mins though!! We shall demonstrate and go through all movements before hand so you are all dialed in.

Tuesday 10052016

Every 3 Mins for 21 Mins

MIn 0-1

5 Deadlifts @100/70

Min 1-3 - AMRAP

5 Pull Ups

5 Press Ups

5 Squats

Coaching Notes –

This is a tough session. Make sure that you are solid on the deadlifts as they should be pretty light for most of you. Go hard in the 2 min amrap and start the next amrapwhere you left off..ie. If you get to 3 pull starts start on the 4th pull up in the next round.

Rowing WOD –

Part A)

4 x 2000m w/ 5:00 rest btw

Set 1: Rate 20

Set 2: Rate 22

Set 3: Rate 20 (faster than set 1)

Set 4: Rate 22 (faster than set 1)

Part B)

500m at 2k pace

Rest 3:00

500m at 2k pace

Wednesday 11052016

Activation –

5 Mins

10 Dead Bugs

10 SL Step Ups

3 Broad Jumps

Strength –

Back Squat - No Pause

5-5-5-3-3-3

55-63-70-77-85-93 % of 1RM- Not off 90%

Conditioning -

EMOM 9 Mins

Min 0-3 @40/25

5 Thrusters

3 Burpees

MIn 3-6 @ 50/30

4 Thrusters

4 Burpees Over the bar

Min 6-9 @60/35

3 Thrusters

5 Burpee Double Bar Hop

Coaching Notes –

No we go back to normal squats. The pause squats should have given you some control and time under tension. Concentrate now on exploding out of the bottom position and really being tight on the way down. Work of your actual 1RM for these reps.

Bo we are at the upper level of our percentages there will be no accessory work between sets.

This workout is pretty fun!! Increase the load in the thrusters by a load you know you can do. The loads given are a guide line. The double bar hops, go down into a burpee, jump over the bar and then back over and do another burpee. You should always do the burpees on the same side.

Thursday 12052016

Activation –

Snatch Technique

1 - OH Squat

2 - Slow Snatch Balance

3 - Snatch Balance

4 - High Hang Snatch

5 - Hang Snatch

Skill –

Snatch Complex Work

EMOM 12 Mins - Moderate Load

1 High Hang Snatch

1 Hang Snatch

1 OH Squat

Conditioning –

10 Mins Turkish Get Ups

KB Cannot Touch The Floor

Coaching Notes –

In the snatch technique start to build your confidence with this movement. Look for stability at the bottom of the squat and strong shoulders.

For the complex please use a moderate load. Nothing that cant be done with good form and lose of tension in any position. Your arms should not be in play here. If they are it is too heavy.

Rowing WOD –

2000m for time

Watch This Video

Friday 13052014

Activation –

3 Rounds

10 Good Mornings - Barbell

10 Ring Rows

10 Hollow Rocks

Strength -

Deadlift - Touch and Go Reps

5-5-5-3-3-3

55-63-70-77-85-93 % or 1RM

Conditioning -

3 Rounds

Run 400m

10 Burpess Box Jump Overs

Coaching Notes –

Good morning are amazing for firing your hamstringsand midline up. Be sure to keep the back flat at all times, slowly load into the hamstrings and fire out of them.

Back to normal touch and go reps for the deadlifts guys.  Attack these hard and you will be strong as hell.

WK 18

 Monday02052016

Bank Holiday Monday

Tuesday 03052016

Chipper Tuesday

26 Min Time Cap

100 Double Unders

100 GTOH

50 Sit Ups

80 KB Swings

40 Press Ups

60 Goblet Squats

30 Box Jumps

40 OH Lunge

20 Pull Ups

20 Burpees

10 Wall Climbs

100 Double Unders

Coaching Notes –

A very simple but effective chipper guys. Move with purpose and at a consistent pace throughout. Focus on your breathing and do not push to a point that you cannot take a deep breath. With conditioning if your breathing goes, its game over.  Be mindful of this through the workout.

Rowing WOD –

Part A) - 1500m

Row the first 1500m of the 2000m race

REST 15 MINUTES

Part B) - 1000m

Row 1000m at 2k pace

REST 10 MINUTES

Part C) - 500m

For time - fast start, big finish.

Wednesday 04052016

Activation –

2 Rounds

Clock Lunge - 1 BW, 1 Weighted

1 Min Plank Foot Taps

Strength –

Deadlift - Single Reps, Load each time

3-3-3-3-3 (63,70,77,85,93%)

Press Ups 5x10

Conditioning -

5 Rounds

12 Sumo DL High Pull

10 Box Jumps

8 Toes To Bar

Coaching Notes –

In the activation for the plank taps, set yourself in a plank position, then pike into a downward dog/bear crawl, then take your right hand to the left foot, return to the plank and repeat with the left hand to the right foot. Repeat this for one min. Do this slowly and precisely. Your midline should fire up.

Same as last week with the deadlifts make them single reps to really load the posterior chain. As always focus on pushing the floor away rather than pulling the bar from the floor. Focus on midline tension in the press ups. Remember vary them as well. Use foam rollers, med balls  rings or plates to challenge yourself.

In the conditioning aim to have the time same for each round. In the box jumps no plyo jumps aloud. Load and explode each rep. Scale as needed in the toes to bar.

Thursday 05052016

Activation –

Depth Jumps

Duck Walks/Frog Jumps

Skill –

Snatch Technique

1 - OH Squat

2 - Slow Snatch Balance

3 - Snatch Balance

4 - High Hang Snatch

5 - Hang Snatch

Conditioning –

3 Rounds - Rest 90 Sec

Row 250m

Run 200m

Coaching notes –

So we now move into some snatch technique work. You have all done so well on the cleans, you shall see them more in the conditioning and move onto the snatch as a skill.

We shall build the intensity on these but for a start lets work position, patterning and function in this complex but graceful movement.  For many of you the limiting factor will be mobility so we shall work on this in the coming weeks.

Rowing WOD –

6 x 2000m with 3:00 rest btw

Set 1: Rate 19

Set 2: Rate 20

Set 3: Rate 21

Set 4: Rate 22

Set 5: Rate 23

Set 6: Rate 24

Treat this as 6 rehearsal races for your 2k next week.

Each set should be 0:01/500m faster than the previous - i.e. each 2k will be 4 seconds faster than the previous one

Friday 06052016

Activation –

3 Rounds - In Pairs

10 SL Lateral Hurdle Hops EL

30 Sec Side Plank ES

Strength –

Pause Back Squats

1-1-1-1-1 (,70,77,85,93,101+) of 90%1RM

Active Recovery, Stretch Upper

Conditioning –

3x4 Min Amraps 60 Sec rest

20 Air Squats

10 press Ups

20 Sit Ups

Coaching Notes –

The lateral hurdle hops are to build stability, get the hips and glutes fired up so we can attack the squats. Each jump needs to be landed solidly, then load and go again. They are not plyo so make sure you balance for 3-5 seconds each rep.

Make sure you have a spot on the single reps guys. Get a solid 2 second pause at the bottom and drive as hard as you possibly can on the way back up to get this rep. These will really pay off when we come to the next phase of squats. Your active recovery should be an upper body stretch, 1 min per side. Lats, Pecs etc.  Nothing strenuous.

Time to burn the legs in this conditioning piece. Make sure the reps are clean and with good depth and an open hip at the top. Be strict on your movement standards.

Week 17

Monday 25042016

Activation

6 mins

10 Glute Bridge

10 KB Swings

5 Box Jumps.

Strength

Deadlift - Single Reps, Load each time

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

Press Ups 5x10

Conditioning –

21-15-9

KB Swings

Box Jumps

Run 200m Between Each Set

Coaching Notes –

With the deadlifts today guys I want you to be really specific with how you do them. What we are looking for is single reps but without letting go of the bar. So we want you to lift the bar, slowly bring the bar back down loading the hamstrings, then relax at the bottom, re load the set position and go again. Essentially they will be individual reps but without letting go of the bar.

Why? This builds huge hamstring strength and helps to load both the concentric and eccentric phases of the lift. Essentially creating more time under tension at higher load. These are tough and will tax your CNS so make sure you rest well. During and after also.

Tuesday 26042016

45 Min Conditioning Class

30 Min TC

Run 400m

100 Double Unders

Run 200m

100 Air Squats

Run 100m

100 Sit Ups

Run 200m

100 GTOH @20/15

Run 400m

Coaching Notes –

Simple work out, simple result, go hard or go home!!!

Rowing WOD –

5 x 750m (5min rest between sets)

Set 1: 2 splits slower than 2k pace

Set 2: 2 split slower than 2k pace

Set 3: 1 split slower than 2k pace

Set 4: 2k pace (no sprint)

Set 5: 750m as if it was the last 750m of the 2k race

Wednesday 27042016

Activation –

2 Rounds

45 Sec Lat Stretch

10 Thoracic Extensions

3 Wall Climbs

Strength -

Strict Press

3-3-3-3-3 (63,70,77,85,93%)

5x5 EL Bulgarian Split Squat - Weighted

Conditioning

8 Min AMRAP

20 Push Press @barbell

20 Front Rack Lunge

For the round to count the reps must be unbroken. Each time you break accumulate 5 burpee to complete at the end of the 8 mins. Your welcome!!!

Coaching Notes –

Great work on the presses last week and now we are loading the split squats you guys are looking really strong. Increase the load from last week and if you want to vary the load then have the KB or DB down to the sides rather than as a goblet.

This WOD is fun. Use an empty bar and keep a good pace.  If you break the push press and lunges the round does not count. If you break accumulate 5 burpees each time and complete them at the end. If you finish the round and put the bar down, there is NO penalty.

Thursday 28042016

Activation –

Split Jerk Technique

Foot Work Drills

Dip Drive Drills

Jerk Drills

Skill –

Every 2 Mins for 12 Mins

@ 70-75% Max C+J from last Thursday

1 Clean + 3 Jerks

Conditioning –

5 x 90 sec Amraps

10 Front Squats at 40/30

Amrap Burpees Over Bar

Rest 1 Min Between Each

Coaching Notes –

Incredible work over the last few weeks with the Clean and Jerk guys. You are all improving so much. We have noticed that we need to focus a bit more on the Jerk so we have planned in a great session to really dial this in. Work at around 70-75% of your 1RM from last week if you are regularly lifting higher load. If not then drop down to around 50% and really dial technique. You should be working at a load that you can hit a good position each rep.

Rowing WOD –

2 x 6000m with 5:00 rest btw

Set 1: 2000m at rate 19, 2000m at rate 20, 2000m at rate 21

Set 2: Repeat and try to go a little faster (no more than 0:02/500m at each level)

Friday 29042016

Activation –

5 Mins

10Weighted Static Lunges EL

10 Dead Bugs

3 Broad Jumps

Strength -

Pause Back Squats

3-3-3-3-3 (63,70,77,85,93%)of 90%1RM

5x10 KB Arnold Press

Conditioning –

EMOM for 12 Mins

AMRAP KB Clusters SA in 30 seconds, rest remainder of the min.

Swop Arm each round

Coaching Notes –

Last week the pause squats were spot on. You have all really improved your form and ability to hold tension whilst doing the 10 rep sessions. Well done guys. Now time to go a little heavier and hit the 3’s. Remember to take them from 90% of your 1RM. Increase load on the Arnold Press if you can. Make sure to maintain solid midline and have the bicep next to the ear at the top.

We shall demonstrate and have time to proactive the KB clusters. Swop arms each set. So you will work for 30 seconds and rest for 30 seconds.