WEEK 37

Monday 12092016

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 13092016

25 Min EMOM

1- 10-15 Thrusters

2- 10-15 Pull Ups

3- 10-15 Cal Row

4- 10-15 Burpees

5- Rest

Wednesday 14092016

In Pairs

Run 400m

50 Slam Balls 9/6

Run 400m

40 Slam Balls 9/6

50 Double Unders Each

Run 400m 

30 Slam Balls 9/6

40 Double Unders Each

50 Sit Ups

Run 400m 

20 Slam Balls 9/6

30 Double Unders Each

40 Sit Ups

50 Slam Ball Throws Over The Rig

Thursday 15092016

Get your stretch on!!

60 Min Stretch Class. 

Friday 16092016

In Pairs - Split The Work As Needed

Mins 0-10 

AMRAP 

20 STOH @40/20

20 Pull Ups

60 DU's

Mins 10-20

AMRAP

20 Hang Power Cleans @50/30

20 Push Ups

60 DU's

Mins 20-30 

AMRAP

20 Deadlift @60/40

20 Burpee Over The Bar

60Du's

Week 36 - Re Test Week

Monday 05092016

Activation –

6 Mins

Clock Lunge - No Weight/Weight

3 Broad Jumps

Focus –

1 RM Box Jump

5 Warm Ups

5 Attempts

Conditioning –

1 KM Row Test

Tuesday 06092016

Activation –

2 Mins Max Burpees

Focus –

2 Mins max Air Squats

Rest 2 Mins

4 Mins Max KB Swings

Conditioning -

Cindy'

20 min Amrap

5 Pull Ups

10 Press Ups

15 Squats

Wednesday 07092016

Activation –

5 Mins

10 Lateral Lunges

10 Dead Bugs

Focus –

15 Mins 3RM Back Squat

Straight Into

15 Mins 3RM Push Press

Conditioning –

7 Min EMOM

7 Thrusters at 40/25

7 Box Jumps

Thursday 08092016

Activation –

5 Mins

Reaction Games

Focus –

15 Mins to Find max GTOH

Conditioning –

10 Min Amrap

60 Bar Facing Burpees

30 Front Squats @50/30

10 Pull Ups

Friday 09092016

Activation –

3 Rounds

15M Bear Walk

15m Lunge Walk

Focus –

Max Rep Push Ups 3 Attempts

Rest 3 Mins after last attempt then

Max Rep Pull Ups 3 Attempts

Conditioning –

Helen' 

3 Rounds

Run 400m

21 KB swings

12 Pull Ups

Week 35

Tuesday 30082016

Activation -

3 Rounds

10 SA Goblet Lunges EL

10 KB Windmills

Focus -

Front Squat

5x5 @ 70%

Conditioning -

6 Min Amrap

8 KB Snatches

20 Du's

Wednesday 30082016

Activation -

Barbell Warm Up

2 x 5 Front Squat

2 x 5 Thruster

2 x 5 Power Clean

2 x 5 Jerk

Focus -

Every 2 Mins for 20 mins

2 Power Clean + 1 Jerk

Conditioning -

Every 2 Mins for 10 Mins

Run 1 Lap

10 Burpee Bar Touches

Thursday 01092016

In Pairs

Row 3000m

Then

6 Rounds @70/40

12 Deadlifts

9 Burpees

6 STOH

Then

Run 3000m

Friday 02092016

Activation - 

4 Rounds

30 Sec Wall Facing Handstand Hold

10 Hollow To Back Extension

20 Sec On 20 Sec Off

Focus - 

8 Rounds

Chin Over Bar Hold

Extended Plank

Conditioning - 

12 Mins For Form

10 Windmills Each Side

10 Goblet Squats 3-3-3-1

10 Strict Toes To Bar

Week 34

This is a big week at HG3. It is the last week of training at the original gym that Andy and I started back in 2011, before we move to our brand new location just down the road.

The last 6 years have been an absolute dream come true for the both of us. We have had so many good times, so many amazing memories, achievements, times of laughter, success and so much more. We shall cherish every single one of them and they will always be with us.

When we started all Andy and I wanted to do was give people a place to train, where they feel welcome, cared about and provided with the highest level of training that we can provide. What we now have has far exceeded our expectations. The friendships we have created, the people we have met and the times we have had at HG3 in Pannal will never be forgotten. It really has been an incredible ride.

As we now move on to a new chapter, we cannot wait to see what the next 10 years brings. We have so much planned for the future and we cannot wait to get into our new home, train hard with current members and welcome new members into the HG3 family.

The final workout at HG3 V1.0 will be on Saturday the 26th at 10am. All are welcome. If there are any old members that would like to come down and get one last session in please do come and get involved. It would be great to see you.

We shall then be moving all flooring, kit etc from Saturday onwards so if anyone is around to help, lift stuff, clean things, make tea and coffee, provide shoulder rubs and general entertainment, it would be much appreciated. We shall be posting a move schedule tomorrow so you know what is happening and when.

Thank you all SO SO much for the last 6 years. Thank you all for your help, support and dedication to what we all do and love. We could not have done it without so many incredible people in the gym. We can’t wait for the next 10.

Pete and Andy.

Monday 22082016

Activation –

3 x 6 SA KB Clean To Reverse Lunge EL

3 x 10 Ball Slams

3 x 15 KB Swings

Focus -

Box Jump

15 Mins to find

Max Height Box Jump.

Conditioning –

90 sec work 30 sec rest for 6 Rounds

AMRAP

6 KB Thursters L

3 Burpees

6 KB Thrusters R

Tuesday 22082016

Focus –

Go Hard on this.

Helen

3 Rounds

Run 400m

21 KB Swings

12 Pulls Ups

Rest 5 Mins

Helen

3 Rounds

Run 400m

21 KB Swings

12 Pulls Ups

Wednesday 23082016

Activation –

3 Rounds

2 Wall Climbs

10 Strict Toes To Bar

30 Sec KB Arm Bar EA

Focus –

Handstands -

Hand Stand Push Ups

Free Hand Stands

Conditioning –

Drunk Cindy'

15 Goblet Squats

10 Pull Ups

5 Handstand Push Ups

Thursday 24082016

Activation –

In Pairs

Plank Games

Focus -

Every 4 Mins for 20 Mins

10 Double Goblet Squats

10 Barbell Role Outs

Conditioning -

For Form in 12 Mins

30 Ring/Box Hold

10 Hanging Hip Touch

15 Unbroken Hollow Rocks

Friday 25082016

Activation –

21-15-9

Barbell Good Mornings

Wall Squats

Barbell Sit Ups

Focus –

Every 3 Mins For 6 Sets

2 Deadlifts at 90%

Conditioning -

In a 10 Min Window

2 Rounds

50 Du's

25 Pull Ups

40 Du's

25 Box Jumps

30 DU's

25 KB Swings

20 DU's

25 Press Ups

Week 33

Monday 15082016

Activation –

3 Rounds

10 KB Swings

10 Goblet Squats

1 Turkish Get Up Each Arm

Focus –

3 Rounds - 2.30 min Window

10 Back Squats @60/40

Run 200m

Rest 3 Mins

3 Rounds - 2.30 min Window

10 Front Squats @50/30

Rest 3 mins

3 Rounds - 2.30 min Window

10 Thrusters @ @40/20

Run 200m

Tuesday 16082016

Activation –

21-15-9

Scap Pull Ups

Scap Push Ups

Hip Bridge

Focus –

Rowing Technique

Stroke Rate

Conditioning –

Row 1km For Time

Wednesday 17082016

Activation –

2 Rounds

1 Min Side Plank Left

1 Min Plank

1 Min Hollow Rocks

1 Min Side Plank Left

Focus –

5 Rounds

10 Ball Slams

10 Rotation Throws

10 Wall Ball Sit Ups.

Conditioning –

10 Min Amrap For Form

30 Sec Hangining Knee Raise/L Sit

20 KB Halo

10 Half TGU Each Arm

Thursday 18082016

Activation –

3 Rounds

30 Sec KB Thoracic Mobility EA

10 KB Bottom Up Press EA

10 Back Extensions

Focus –

Every 3 Mins for 6 Rounds

Push Press x2 @85-90%

Conditioning –

5 Rounds

10 STOH @40/25

11 Box Jumps

12 KB swings

Friday 19082016

Activation –

5 Mins

15 KB RDL

3 Broad Jumps

Focus –

In 8 MIns

Build to a Heavy Clean

Then EMOM 10

1 Power Clean

1 Squat Clean

@75% of Heavy Clean

Conditioning –

In 7 Mins climb the ladder

2,4,6,8, etc

Front Squat

Burpee over the bar

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