Workout of the day blog

Training the week starting August 20th

Training for the week starting Monday August 20th:

Strength:

Every 75 seconds x 8

Hang Snatch & Snatch

 

Overhead/Front Squat 3x3

 

Partner 16 min AMRAP

9 Toes To Bar/Knee Raises Each

6 Pull Ups Each (Chest To Bar)

3 Man/Woman-Makers Each

150m Run Together

 

Tuesday:

Bench Press 3x3 & 2x2

Weighted Dips 3x3

Weighted Chin Ups 3x3

 

21/18/15/12//9/6/3  (20 min time cap)

Dumbell Snatch 22.5/15kg

Burpee Box Jumps Overs

 

Wednesday:

20 min AMRAP

1 Clean & Jerk

10 Wall Balls

10 Push Ups/HSPU

15Cal Bike/Row

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

Evil Wheels Or Mountain Climbers

Hollow Hold/Plank

Russian Twist

 

Thursday:

Strength:

Every 90’ sec x 7

3 x Hang Clean

2 x Front Squat

1 x Push Press/Jerk

 

5 Rounds of:

5 Deadlifts 100/70kg

10 Burpees Over The Bar

 

Finisher:

500m Row

 

Friday:

Back Squat 5x3

Bulgarian Split Squats 3x5

 

EMOTM x 5

Min 1: 3 x Snatch

Min 2: 10 x Burpees Over The Bar

Min 3: 2 x Rope Climbs (Legless)

Min 4: 10 x Thrusters

Min 5: 150m Run

 

Saturday:

‘Hero Saturday’

Adam Brown:

  • 2 Rounds For Time
  • 24 Deadlifts (295/205 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Ball Shots (20/14 lb)
  • 24 Bench Press (195/125 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Ball shots (20/14 lb)
  • 24 Cleans (145/100 lb)

 

Training the week ahead August 13th

Training for the week ahead Monday August 13th:

 

Monday:

Strength:

Hang Snatch & Snatch x 10

Overhead/Front Squat 3x3

 

Partner Workout:

12 min AMRAP

4 Man Makers Each 22.5/15kg (See You Tube Video)

4 Strict Pull Ups Or Bar Muscle Ups Each

150m Run Together

 

Tuesday:

Bench Press 5x3

Weighted Chin Ups 3x3

Weighted Dips 3x3

 

Conditioning:

21/18/15/12/9/6/3

Calorie Bike/Row

Push Ups/HSPU

Toes To Bar

 

 

Wednesday:

20 min AMRAP

1 Thruster 60/40kg

5 Bar Facing Burpees

10 Box Jumps/Step Ups

15 Cal Bike/Row

Add 1 Thruster rep per round.

 

AB’S BLAST

3 x 40 on/20 off:

Russian Twist

Hollow Hold

Mountain Climbers

 

 

 

Thursday:

Strength:

Every 90 seconds x 7

3x Hang Power Cleans

2 x Front Squats

1 X Push Press/Jerk

 

Interval Training:

4 Rounds of:

In 5 mins complete:

5 Power Cleans 70/50kg

5 Burpees Over The Bar

150m Run

20/15 Cals Bike/Row

Rest for the remainder of 5 mins

 

Friday:

Back Squat 5x3

Bulgarian Split Squats 3x5 each leg

 

5 Rounds of:

Min 1: 3x Squat Cleans @ 75% of 1RM

Min 2: 150m Sprint

Min 3: 2 x Rope Climbs (Legless)

Min 4: 16 Pistols/Air Squats

Min 5: 60 Skips/Double Unders

 

Saturday:

‘Hero Saturday’

Luke:

  • For Time
  • 400 meter Run
  • 15 Clean-and-Jerks (155/105 lb)
  • 400 meter Run
  • 30 Toes-to-Bars
  • 400 meter Run
  • 45 Wall Ball Shots (20/14 lb)
  • 400 meter Run
  • 45 Kettlebell Swings (1.5/1 pood)
  • 400 meter Run
  • 30 Ring Dips
  • 400 meter Run
  • 15 Weighted Lunge Steps (155/105 lb)
  • 400 meter Run

 

 

 

The week ahead Tuesday August 8th

Training for the week ahead:

 

Tuesday:

Strength:

Bench Press 5x3 reps

Weighted Chin Ups 3x3

Weighted Dips 3x3

 

‘Partner Chipper’

25 reps each of:

Dumbell Snatch 22.5/15kg

Pistols/Squats

Cal Bike/Row

Pull Ups

Push Ups/HSPU

Toes To Bar

Burpee Box Jumps

Wall Balls

 

Wednesday:

20 min AMRAP

1 Power Snatch

5 Bar Muscle Ups Or Strict Pull Ups

10 Burpees Over The Bar

150m Run

(Add 1 Power Snatch rep each round)

 

AB’S BLAST:

3x 40 on/20 off:

Russian Twist

Hollow Hold

Mountain Climbers

 

Thursday:

Every 90 seconds x10

2x Hang Clean

2x Front Squat

1x Push Press/Jerk

 

Interval Training:

4 Rounds of:

25/20 Cals

10 Overhead or Front Squats 42.5/30kg

10 Pull Ups (Chest To Bar)

Rest for remainder of 5 mins.

 

Friday:

Back Squat 5x3 reps

Bulgarian Spilt Squats 3x5 reps each leg

 

5 Rounds of:

Min 1: 60 Double Unders/Skips

Min 2: 8 Dumbell Squat Cleans 22.5/15kg

Min 3: 2 Rope Climbs (Advanced do legless)

Min 4: 10 Box Jumps/Step Ups 30/24’’

Min 5: 5x Deadlift @ 75% of 1 Rep Max

 

 

Saturday:

Triple 3 Or Linda

Training the week starting July 30th

Training for the week ahead Monday July 30th

 

Strength:

Snatch 5x2/5x1

Snatch High Pull 3x2

 

Conditioning:

Partner Workout:

20 min AMRAP

18 Cal Row/Bike each

12 Toes To Bar each

6 Overhead/Front Squats each 50/35kg

 

Tuesday:

Bench Press 5x3

Weighted Pull Ups 3x3

Weighted Dips 3x3

 

5 Rounds of:

In 3 mins:

150m Run

5 Clean & Jerks 70/45kg

10 Pull Ups Or 5 Muscle Ups

(Rest for the remainder of 3 mins)

 

Wednesday:

20 min AMRAP

30 Wall Balls

20 Cal Row/Bike or 400m Run

10 Burpees

5 Deadlifts 100/70kg

1 Rope Climb

 

AB’S BLAST:

3 x 40 on/20 off:

L-Sit Hold

Med Ball Sit Ups

Mountain Climbers

 

 

Thursday:

EMOTM x10

1x Hang Clean

1 x Front Squat

1 x Jerk

 

Overhead Walking Lunges 3x 10 steps

 

Conditioning:

4 Rounds of:

In 5 mins complete:

25/20 Cals Row/Bike

8 Overhead/Front Squats 50/35kg

8 Push Ups/HSPU

Rest for the remainder of the 5 mins.

 

 

 

Friday:

Back Squat 5x3 reps

Pistols 3x10 each leg (Weighted)

 

Ladder: On min 1 complete 1 rep, min 2 complete 2 reps…. Go as far as you can

Thruster 42.5kg

Pull Up

Burpee Over The bar

 

August Bank Saturday:

‘Murph’ Or ‘Glen’

Kick start your Bank Holiday Weekend with a bang!

Training the week starting Monday July 23rd

Training for the week starting Monday July 23rd:

 

Strength:

Snatch 10x2

Snatch High Pull 3x3

 

Conditioning:

400m Run

15/12/9/6/3

Clean & Jerks

Toes To Bar

Box Jumps/Step Ups

400m Run

 

Tuesday:

Front Squat 5x5

Pistols 3x10 each leg

 

Conditioning:

Interval Training:

5 Rounds of:

In 3 mins complete:

150m Run

7 Thrusters 50/30kg

7 Burpees Over The Bar

Rest for the remainder of the 3 mins.

 

Wednesday:

20 min AMRAP

1 Power Snatch

5 Burpee Box Jumps Overs

10 Push Ups/HSPU

15 Double Unders

Add 1 Power Snatch each round.

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

Hollow Hold/Rock

Russian Twists

Mountain Climbers

 

Thursday:

Strength:

Bench Press 5x5

Weighted Chin Ups 3x5

Weighted Dips 3x5

 

Conditioning:

Interval Training:

4 Rounds of:

In 5 mins complete:

30/25 Cal Row

20 Dumbell Snatch (10 each arm) 22.5/15kg

10 Pull Ups (Chest To Bar)

 

 

Friday:

Overhead Squat 5x5

Overhead Walking Lunges 3x10 steps

 

Conditioning:

‘½ Glen’

15 Clean & Jerks 60/40kg

800m Run

5 Rope Climbs

800m Run

50 Burpees

(Feel free to complete the ‘Full Glen’ if you feel up for it!)

 

Saturday:

6 Rounds of:

EMOTM:

Min 1: 5 Hang Power Cleans 60/40kg

Min 2: 5 Muscle Ups/Pull Ups

Min 3: 5x Kettlebell Snatch each arm 24/16kg

Min 4: 150m Run

Min 5: 20/15 Cal Row/Bike

 

 

 

 

Training for the week starting Monday July 16th

Strength:

Snatch 10x2

High Pull 3x3

 

Conditioning:

‘Van Damme’

30 Snatches (135/95 lb)

  • 10 Muscle-Ups/Pull Ups
  • 30 Clean-and-Jerks (135/95 lb)
  • 10 Muscle-Ups/Pull Ups
  • 30 Thrusters (135/95 lb)
  • 10 Muscle-Ups/Pull Ups

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Bulgarian Split Squat 3x8

 

Conditioning:

Interval Training:

4 Rounds of:

In 5 mins:

30/25 Cals

15 Wall Balls

 

7 Deadlifts 100/70kg

10 Burpees Over The Bar

 (Rest for remainder of 5 mins)

 

 

Wednesday:

20 min AMRAP

1 Clean & Jerk

1 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

(Add 1 C&J each round)

 

AB’S BLAST:

3 Rounds of:

30 Seconds on/20 off:

Strict Knee Raises/ Toes To Bar

Mountain Climbers

Hollow Hold/Rock

 

Thursday:

Strength:

Bench Press 5x5

Chin Ups 3x5

Dips 3x5

Interval Training:

5 Rounds of:

In 2.5 mins:

150m Run

8 Power Snatch 60/40kg

(Rest for the remainder of the time)

 

 

Friday:

Strength:

Overhead Squat 5x5

Overhead Lunges 3x5 each leg

 

Conditioning:

3 Rounds of:

400m Run

21 Dumbell Thrusters 20/12.5kg

12 Pull Ups

+ (As soon as you finish round 3, start Annie)

‘Annie’

50/40/30/20/10

Double Unders

Sit Ups

 

Saturday:

6 rounds of:

EMOTM

(Every min on the min)

1: 150m Run

2: 15 Push Ups Or HSPU

3: 10 Burpee Box Jump Overs

4: 15 Toes To Bar/Knee Raises

5: 10 Thrusters 60/40kg

 

Training for the week beginning Monday July 9th

Monday:

Strength:

Snatch 10x2

Accessory:

Snatch High Pull 3x3

 

Conditioning:

‘Partner Workout’

16 min AMRAP

3 Power Cleans each

6 Burpee Box Jumps each

9 Toes To Bar each

150m Run together

 

 

 

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Bulgarian Split Squats 3x8

 

Conditioning:

(Recommended weight: Men use bodyweight/Women use .75 of bodyweight)

5 Rounds of:

5 Squat Cleans

5 Bench Presses

3 Rope Climbs

 

 

Wednesday:

Conditioning:

‘Marco’

  • 3 Rounds for Time
  • 21 Pull-Ups
  • 15 Handstand Push-Ups/Push Ups
  • 9 Thrusters (135/95 lb)

 

 

AB’S BLAST:

3 Rounds of:

30 on/20 off:

L-Sit Hold

Russian Twist

Weighted Sit Ups (Holding Plate)

 

 

 

Thursday:

Bench Press 5x5

Accessory:

Chin Ups 3x10

Dips 3x10

 

Conditioning:

Interval Training:

5 Rounds of:

In 3 mins:

Run 150m

8 Clean & Jerks 60/40kg

(Rest for remainder of the 3 mins)

 

 

Friday:

Overhead Squat 5x5

Accessory:

Overhead Lunges 3x 8 each leg

 

Conditioning:

‘Reverse Chipper’

30 Pistols

25 Burpees

20 Dumbell Snatch each arm 22.5/15kg

150m Run

10 Toes To Bar

5 Bar Muscle Ups/ Strict Chin Ups

10 Toes To Bar

150m Run

20 Dumbell Snatch each arm 22.5/15kg

25 Burpees

30 Pistols

 

 

Saturday

‘The Seven’

  • 7 Rounds For Time
  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-Ups

 

 

 

 

 

Training the week starting July 2nd.

Monday July 2nd

 

Monday:

Strength:

Snatch 10x2

Accessory:

Snatch Push Press 3x3

 

Conditioning:

‘Donny’

  • 21-15-9-9-15-21 Reps, For Time
  • Deadlifts (100/70kg)
  • Burpees

 

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Bulgarian Split Squats

 

Conditioning:

Partner 16 min AMRAP

4 Burpee Box Jump Overs each

8  Dumbell Thrusters each 22.5/15kg

12 Cal Bike/Row

 

Wednesday:

Conditioning:

‘Hammer’

  • 5 Rounds For Time
  • 5 Power Cleans (135/95 lb)
  • 10 Front Squats (135/95 lb)
  • 5 Jerks (135/95 lb)
  • 20 Pull-Ups
  • 90 seconds Rest

 

AB’S BLAST:

3 Rounds of:

30on/20 off:

Side Plank

Med Ball Sit Ups

Strict Knee Raises/Strict Toes To Bar

 

 

 

Thursday:

Bench Press 5x5

Accessory:

Chin Ups 3x10

Dips 3x10

 

Conditioning:

Tabata: (8 consecutive rounds of the same movement)

Dumbell Snatch 22.5/15kg

Burpees

Wall balls

Bike/Row

 

Friday:

Overhead Squat 5x5

Accessory:

Overhead Lunges 3x 8 each leg

Conditioning:

‘Reverse Chipper’

50 Wall Balls

400m Run

30 Box Jumps/Step Ups

20 Burpees Over The Bar

10 Power Snatch 60/40kg

20 Burpees Over The Bar

30 Box Jumps/Step Ups

400m Run

50 Wall Balls

 

 

Saturday:

‘T.U.P’

  • 15-12-9-6-3 Reps For Time
  • Power Cleans (135/95 lb)
  • Pull-Ups
  • Front Squats (135/95 lb)
  • Pull-Ups

 

 

Have a look at the workout below. It’s a bit mad! Don’t worry, it’s not programmed for this week. Would anyone like to try it sometime?!

‘Glen’

  • For Time
  • 30 Clean-and-Jerks (135/95 lb)
  • 1 mile Run
  • 10 Rope Climb (15 ft)
  • 1 mile Run
  • 100 Burpees

Training for the week starting Monday June 23rd

Training for the week starting Monday June 25th:

 

Monday:

Strength:

Snatch 10x2

Accessory:

(Snatch)Push Press 3x3

Broad Jumps 3x3

Partner Workout:

20 min AMRAP

5 Clean & Jerks 70/40kg Each

10 Toes To Bar/Knee Raises Each

150m Run Together

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Bulgarian Split Squats 3x 8 each leg

 

Conditioning:

20 Pistols/Air Squats

20 Burpees

20 Pistols/Air Squats

20 Pull Ups

20 Pistols/Air Squats

20 Cal Bike/Row

20 Pistols/Air Squats

20 Deadlifts 100/70kg

20 Pistols/Air Squats

20 Toes To Bar/Knee Raises

 

Wednesday:

30 min AMRAP

Conditioning:

400m Run

50 Double Unders

50 Dumbell Snatches 22.5/15kg

500m Row

 

AB’S BLAST:

30 on/20 off:

3 Rounds of:

Hollow Hold

Plank

Med Ball Sit Ups

 

Thursday:

Bench Press 5x5

Accessory:

Chin Ups 3x10

Dips 3x10

Conditioning:

21/15/9

400m Run

Power Cleans 70/40kg

Push Ups/HSPU

 

 

Friday:

Overhead Squat 5x5

Accessory:

Overhead Lunges 3x 8 each leg

Conditioning:

10/9/8/7/6/5/4/3/2/1

Thrusters 45/30kg

Bar Muscle Ups/Pull Ups

 

Saturday:

Jenkins:

  • AMRAP (with a Partner) in 40 minutes
  • 50 Burpees
  • 400 meter Run
  • 50 Kettlebell Swings (24/16 kg)
  • 400 meter Run
  • 50 Pull-Ups
  • 400 meter Run
  • 50 Push-Ups
  • 400 meter Run
  • Split work between partners as needed. Run together.

 

 

 

 

Training the week starting June 18th

Monday:

Strength:

Snatch 10x2

Accessory:

Snatch Hang High Pull 3x3

Broad Jumps 3x3 (Max Effort)

Partner Workout:

20 min AMRAP

150m Run Together

10 Partner Wall Balls

5 Power Snatch each 50/30kg

5 Burpees Over The Bar each

 

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Pistols 3x10 each leg

Barbell Good Mornings 3x10

Conditioning:

12 min AMRAP

1 Thruster 45/30kg

1 Pull Up/Muscle Up

(Add 1 rep each round)

5 Burpee Box Jumps  each round (Stays the same)

 

Wednesday:

Conditioning:

‘White’

  • 5 Rounds For Time
  • 3 Rope Climbs (15 ft)
  • 10 Toes-to-Bars
  • 21 Overhead Walking Lunges (45/35 lb plate)
  • 400 meter Run

 

 

Thursday:

Bench Press 5x5

Accessory:

Chin Ups 3x10

Dips 3x10

Conditioning:

'Running Diane'

21/15/9

Deadlift 100/70kg

Push Ups/HSPU

400m Run

 

Friday:

Overhead Squat 5x5

Accessory:

Snatch Push Press 3x3

Conditioning:

12/9/6/3

Cleans & Jerks 60/40kg

Box Jumps 30’’/24’’

Toes To Bar/Knee Raises

 

Saturday:

‘Lumberjack 20’

  • For Time
  • 20 Deadlifts (275/185 lb)
  • 400 meter Run
  • 20 Kettlebell Swings (2/1.5 pood)
  • 400 meter Run
  • 20 Overhead Squats (115/75 lb)
  • 400 meter Run
  • 20 Burpees
  • 400 meter Run
  • 20 Chest-to-Bar Pull-Ups
  • 400 meter Run
  • 20 Box Jumps (24/20 in)
  • 400 meter Run
  • 20 Dumbbell Squat Cleans (45/35 lb)
  • 400 meter Run

 

 

Training the week starting Monday June 11th

Training for the week starting Monday June 11th

 

Monday:

Strength:

Snatch 10x2

Accessory:

Squat Jumps 3x10

Snatch Hang High Pulls 3x3

 

Conditioning:

Partner 20 min AMRAP

150m Run Together

8 Burpees Over The Bar each

8 Power Snatch each 50/30kg

 

Tuesday:

Front Squat 5x5 (Add 2.5-5kg’s to last weeks weight)

Accessory:

Pistols 3x10 each leg

Barbell Good Mornings 3x10

 

 

Conditioning:

15 min AMRAP

Ladder:

1 Thruster 45/30kg

1 Pull Up Or Ring Muscle Up

25 Double Unders each round

Add one rep each round.

 

Wednesday:

‘Whitten’

5 Rounds of:

22 Kettlebell Swings 24/16kg

22 Box Jumps 24’’/20’’

400m Run

22 Burpees

22 Wall Balls

 

Thursday:

Bench Press 5x5

Accessory:

Dumbell Single Arm Row 3x10

Rips/Ring Dips 3x10

 

Conditioning:

Tabata:

Dumbell Snatch 22.5/15kg

Burpees

Toes To Bar/Knee Raises

Row/Bike

 

Friday:

Overhead Squat 5x5

 

Conditioning:

‘3 Wise Men’

4 min AMRAP

5 Hang Squat Snatch 60/40kg

10 Bar Facing Burpees

Rest 2 mins

4 mins AMRAP

10 Power Cleans 60/40kg

20 Pull Ups

Rest 2 mins

4 min AMRAP

15 Box Jump Overs

30 Wall Balls

 

Saturday:

‘Randy’

75 Power Snatches for time 35/25kg

(No dropping empty bars or bars with 1.25/2.5 or 5kg plates please!!!)

5 mins rest then:

In a team of 4 complete:

Trevor:

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats

(2 people can work at the same time)

June Programming:

 

Programming for the month of June:

 

During the month of June there will be an emphasis on conditioning (Hero wods anyone?!) and core strength sessions with a little less emphasis on strength development. We will do a front & overhead squat programme instead of back squat. There will be a mix of conditioning workouts including partner and outside fun workouts. The snatch will replace the clean & jerk as the weightlifting movement (On Mondays)

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Squat Jumps 3x10

Barbell Good Mornings 3x10

 

Partner Workout:

20 min AMRAP

200m Run together

7 Burpees Over The Bar each

7 Snatch each 50/30kg

 

 

Wednesday:

Strength:

Bench Press 5x5

Accessory:

Push Ups/deficit HSPU 3x10

Ring Rows 3x10 (Feet Elevated)

 

Wednesday:

Complete 5 Rounds of:

10 Box Jump Overs

10 Dumbell Squat Cleans (22.5/15kg)

150m Run

1 Rope Climb/Peg Board

 

 

Thursday:

Conditioning:

‘DT’

5 Rounds for time:

12 Deadlifts (72.5/50kg)

9 Hang Power Cleans

6 Push Press/Jerks

 

AB’S BLAST:

100 Tyre Strikes

75 Sit Ups

50 Toes To Bar/Knee Raises

 

Friday:

Strength:

Overhead Squat 5x5

 

Accessory:

Snatch Push Press 3x5

Lunge Jumps 3x10 (5 each leg)

 

Partner Workout:

18 min AMRAP

3 Snatch each

6 Burpee Box Jumps Overs each

9 Pull Ups each (Chest To Bar)

 

Saturday:

Conditioning:

‘Badger’

3 Rounds of time:

30 Squat Cleans 42.5/30kg

30 Pull Ups

800m Run

 

AB’S BLAST:

3 Rounds of:

40 sec on/20 off:

Plank

Side Plank

Knees To Elbows (On Floor)

Med Ball Sit Ups

The week ahead Monday May 28th

Training for the week beginning Monday May 28th

 

Monday:

Strength:

Clean & Jerk 4x8

Accessory:

Super Set

Push Ups or HSPU 3x15

Squat Jumps 3x6


Conditioning:

Partner Workout:

15 min AMRAP

10 Burpees

10 Pull Ups

10 Power Cleans 60/40kg

30 Double Unders/Skips

Share reps as required.

 

Tuesday:

Strength:

Back Squat 4x8

Accessory:

Super Set

Overhead Walking Lunges 3x20 reps

Calf Raises 3x18 reps


Conditioning:

Regionals Event 6:

4 rope climbs or 20 Pull Ups
16 thrusters
3 rope climbs Or 15 Pull Ups
12 thrusters
2 rope climbs Or 10 Pull Ups
8 thrusters

M 155 lb. | F 105 lb.

 

 

Wednesday:

Strength & Conditioning:

Regionals Event 2:

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

 

Thursday:

Strength:

Thruster 4x8

Accessory:

Broad Jumps 3x6

Ring Rows 3x12


Conditioning:

Interval Training

3 Rounds of

1 min On/Off:

Sit Ups

Kettlebell Swings Overhead 24/16kg

Burpee Box Jump Overs/Step Ups

 

 

Friday:

Strength:

Deadlift 4x8


Conditioning:

Chipper Friday

‘The Filthy 50’

 

 

 

Strength:

Snatch 10x2

Accessory:
Conditioning:

‘Nicole’

20 min AMRAP

400m Run

As many pulls ups as possible in an unbroken set.

Score = total number of pull ups completed.

 

 

Training for the week beginning Monday May 21st

The CrossFit Regionals events are on in multiple locations all over the World at the moment. A few of the workouts will be programmed at CrossFit Mallow over the coming weeks. Scale the workouts as required and have fun!

The Regionals workouts this year are mostly high volume long duration met cons, they are like a throw back to the crossfit.com wods that nobody does anymore!

 

Training for the week ahead:

Monday:

Strength:

Clean & Jerk 4x7 reps

 

Conditioning:

‘Partner Workout’

Workout 1: (Siege Of Ennis Workout 1)

Athlete A: 3 min time cap: Cal Bike/Row 20/15 then amrap wall balls

Athlete B: 3 min time cap: 200m Run then amrap burpee box jump overs

Workout 2:

‘Partner Chipper’ (12 min time cap)

50 Toes To Bar

40 Pull Ups

30 Power Snatch 50/30kg

20 Push Ups/HSPU

10 Thrusters 50/30kg

 

 

 

 

 

Tuesday:

Strength:

Back Squat 4x7 reps

Accessory:

Overhead Walking Lunges 3x 20 steps

Calf Raises 3x15reps

 

Conditioning:

Interval Training:

3 Rounds of:

1 min on/off

Dumbell Snatch 25/17.5kg

Burpee Pull Ups

Cal Bike/Row

 

 

Wednesday:

Strength:

Bench Press 4x7 reps

Accessory:

Strict Chin Ups 3x12

Dips 3x12

Conditioning:

Regionals Event 4:

For time:
2 rounds of:

10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees

 

Thursday:

Thrusters 4x7 reps

Accessory:

Broad Jumps 3x6

Ring Rows 3x12

Conditioning:

21/15/9

Overhead Squats

Toes To Bar

Burpees Over The Bar

 

Friday:

Deadlift 4x7 reps

 

Conditioning:

Regionals Event 6:

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike/Row
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

M 70-lb. dumbbells, 24-in. box, 17-min. time cap
F 50-lb. dumbbells, 20-in. box, 22-min. time cap

 

Saturday:

Regionals Event 1:

‘Triple 3’

3km Row

300 Double Unders/Skips

3 Mile Run

 

Training for the week ahead May 14th

Training for next week May 14th:

 

Monday:

Strength:

Clean & Jerks 4x6 reps

Accessory:

Squat Jumps 3x6 reps

Push Ups (HSPU) 3x12

Conditioning:

Partner Workout:

3 Rounds of:

30 Wall Balls Each

20 Burpees Over The Bar Each

10 Power Cleans each 60/40kg

 

Tuesday:

Strength:

Back Squat 4x6 reps

Accessory:

Reverse Lunges 3x10 each leg

Calf Raises 3x15

Conditioning:

3-6-9-12-15

Dumbell Snatch each arm 30/17.5kg

Toes To Bar

Cal Row/Bike

 

 

Wednesday:

Strength:

Bench Press 4x6 reps

Accessory:

Strict Chin Ups 3x12

Dips 3x12

Conditioning:

‘Helen’

3 Rounds of:

400m Run

21 Kettlebell Swings 24/16kg

12 Pull Ups

 

Thursday:

Strength:

Thrusters 4x6 reps

Accessory:

Broad Jumps 3x6

Barbell Shoulder Press 3x12 reps

Conditioning:

50/40/30/20/10

Double Unders/Skips

Sit Ups

Walking Lunges

 

Friday:

Strength:

Deadlift 4x6 reps

Accessory:

Ring Rows 3x12

L-Sit Hold On Bar/Rings 3 x 30 seconds

Conditioning:

‘Chipper’

2km Row

50 Pistols/Air Squats

30 Hang Power Cleans 80/50kg

 

 

 

 

Saturday:

Strength:

Snatch 4x6 reps

Accessory:

Snatch Push Press Or Snatch Balance 3x3 reps

Conditioning:

Partner Workouts:

Partner Isabel (30 Snatch)

Partner Grace (30 Clean & Jerks)

Rest 5 mins:

Partner Fran (21/15/9 Thusters & Pull Ups)

Partner 2km Row

 

Tuesday May 8th

Training for the Week & Month ahead:

 

Strength for May is aimed at developing Strength Endurance i.e the ability to lift heavy for multiple reps in the 5 -10 range.

 

Accessory will designed to avoid creating muscle imbalances and to develop strength and local muscular endurance and practise technique on certain movements such as pull ups push ups/hspu etc.

 

Conditioning will be ‘constantly varied’ as usual with a bit more running and outdoor wods using tyres, sleds etc.

 

Monday May 7th

GYM CLOSED BANK HOLIDAY MONDAY.

 

Tuesday:

Clean & Jerks 4x5 reps. 2 mins rest between sets.

(Try to use the same weight you’ve been using for 10x2)

 

Accessory:

Super Set:

Squat Jumps 3x5 reps

Kettlebell Swings 3x10 reps (Go as heavy as possible)

 

Partner Workout:

20 min AMRAP:

12 Cal Row each

3 Rope Climbs each

10 Box Jumps Overs each

12 Wall Balls each

12 Pull Ups each

 

 

Wednesday:

Bench Press 4x5 reps

Accessory:

Super Set:

Strict Chin Ups 3x10

Ring/Bar Dips 3x10

 

Conditioning:

15/12/9/6/3

Toes To Bar

Push Press 60/40kg

Run 150m each round

 

Thursday:

Back Squat 4x5 reps

Accessory:

Super Set:

Reverse Lunges 3x10 each leg

Calf Raises 3x15 reps

 

Conditioning:

10 min AMRAP

30 Double Unders

8 Thrusters 42.5/30kg

4 Pull Ups Or Muscle Ups

 

Friday:

Strength:

Deadlift 4x5 reps

 

10/9/8/7/6/5/4/3/2/1

Overhead or Front Squats 45/30kg

Burpees Over The Bar

 

AB’S BLAST:

50 Strict Knees To Elbows

50 Med Ball Or GHD Sit Ups

 

Saturday:

Power Snatch 10x2

 

Accessory:

Overhead Squat 5x1 rep

 

Conditioning:

‘Partner Sprint Workouts’

Workout 1:

1 x Sled Push each

1 x Sandbag Hill Sprint each

1 x Kettlebell Farmers Carry each 24/16kg’s

 

Workout 2:

2 Rope Climbs each

15 Burpee Med Ball Jerk Box Jump Overs each

3 Tyre Flips each

 

Training for the week ahead starting Monday April 30th

Training for the week ahead Monday April 30th:

 

Monday:

Strength:

Clean & Jerk 10x2

Accessory:

Super Set: Squat Jumps 3x5

Push Ups (hspu) 3x10

 

Conditioning:

14 min AMRAP

Partner Workout:

5 Front Or Overhead Squats each 42.5/30kg

7 Burpees Over The Bar each

9 Pull Ups each

 

Tuesday:

Strength:

Back Squat 4x3

Accessory:

Super Set:

Calf Raises 3x 12

Reverse Lunges with barbell on back 3x 10 each leg

 

Conditioning:

9 min AMRAP

30 Double Unders

7 Thrusters 42.5/30kg

 

 

Wednesday:

Strength:

Bench Press 4x3

Accessory:

Super Set:

Ring Row (Feet Elevated) 3x10

Bicep Curls 3x10

 

Conditioning:

10 Rounds of:

4 Push Press 60/40kg

8 Toes To Bar

12 Cal Bike/Row

 

Thursday:

Strength:

Thruster 10x2

Accessory:

Super Set:

Broad Jumps 3x5

Rope Climb 3x2

 

Conditioning:

15/12/9/6/3

Box Jumps/Step Ups

Wall Balls

Dumbell Snatch each arm 25/17.5kg

 

 

Friday:

‘Reverse Chipper’

Conditioning:

100 Skips/Double Unders

75 Sit Ups

50 Cal Row/Bike

25 Clean & Jerks 60kg

50 Cal Row/Bike

75 Push Ups (Hands release from floor)

100 Skips/Double Unders

 

Saturday:

Strength:

Snatch 5x2 & 5x1

Accessory:

Overhead Squat 3x2

 

Conditioning:

Sprint Wods:

Start on min 0,6 and 12.

A:

15 Power Snatch 50/30kg

400m Run

B:

30 Pull Ups (Chest To Bar)

50 Wall Balls

C:

30 Burpees

500m Row

 

April 23rd

Training for the week ahead:

There’s a few workouts with 150m or 200m runs programmed this week. If it’s wet please sub in rowing or the bike.

 

Monday April 23rd:

Strength:

Clean & Jerk 10x2

Accessory:

Super Set:

Squat Jumps (Kneeling) 3x5 jumps

Push Ups (hspu) 3x10

 

Conditioning:

Min 1: Squat Cleans x3

Min 2: Burpees Over The Bar x 10

Min 3: Skips/Double Unders x 50

Min 4: Pull Ups/Ring Muscle Ups x 5

Min 5: Knee Raises/Toes To bar x 12

 

Tuesday:

Strength:

Back Squat 4x3

Accessory:

Super Set:

Calf raises 3x10

Overhead/Shoulder Dumbell Lunges 3x 10 each leg

 

Conditioning:

10 min AMRAP

10 Hang Power Cleans 80/50kg

20 Pistols/Air Squats

30 Double Unders/Skips

 

 

 

Wednesday:

Strength:

Bench Press 4x3

Accessory:

Super Set:

Feet Elevated Ring Rows 3x10

Bicep Curls 3x10

 

Conditioning:

Partner Workout:

16 min AMRAP

3 Power Cleans each

3 Push Press/Jerks each

150m Run each Or 10 Cal Row/Bike

 

 

 

Thursday:

Strength:

Thruster 10x2

Accessory:

Super Set:

Max Height Wall Ball Throw 3x10 30/20lb’s

Barbell Row Or Plyometric Pull Ups 3x10

 

Conditioning:

(10 min AMRAP)

21/15/9

Cal Row/Bike

Dumbell Snatch each arm 22.5/30kg

Box Jumps/Step Ups

 

Friday:

Conditioning:

‘Reverse Chipper’

50 Wall Balls

40 Kettlebell Swings Overhead 24/16kg

30 Toes To Bar

200m Run

10 Clean & Jerks 70/50kg

5 Peg Board/Rope Climbs

10 Power Snatch 70/50kg

200m Run

30 Pull Ups

40 Dumbell Snatch (20 each arm – alternating)

50 Burpees

 

AB’S BLAST:

40 on/20 off:

Knees To Elbows (On floor)

Plate Sit Ups

Hollow Hold

 

Saturday:

Strength:

Snatch 10x2

Accessory:

Overhead/Front Squat 3x3

 

Conditioning:

5 Rounds of:

5 Bench Press (Bodyweight)

5 Squat Cleans (Bodyweight)

 

Finisher:

5 min AMRAP:

Partner Max Reps Burpees Over The Bar

Monday April 16th

Monday:

Strength:

Clean & Jerk 10x2

Accessory:

Super Set:

Box Jumps 3x10

Push Ups (hspu) 3x10

 

Conditioning:

3 Rounds of:

EMOTM: (Every min on the min)

Min 1: 3 Squat Cleans

Min 2: 40 Double Unders/Skips

Min 3: 5-10 Burpees Box Jumps

Min 4: 5-10 Pull Ups or ring muscle ups

Min 5: Toes To Bar/Knee Raises

 

Tuesday:

Strength:

Back Squat 4x3

Accessory:

Super Set:

Calf raises 3x10 - Go Heavy!

Lunges 3x10 each leg holding dumbell on shoulder or overhead

 

Conditioning:

15 min AMRAP

8 Deadlifts 100/70kg

16 Wall Balls

24 Cal Row/Bike

 

Wednesday:

Strength:

Bench Press 4x3

Accessory:

Super Set:

Feet Elevated Ring Row 3x10

Bicep Curls 3x10

 

Conditioning:

10 min AMRAP

21/15/9

Toes To Bar

Ring/Bar Dips

Dumbell Snatch 22.5/15kg each arm

If you finish the full 21/15/9 start again at 21…

 

Thursday:

Strength:

Thrusters 10x2

Accessory:

Super Set:

Wall Climbs 3x5

Rope Climbs 3x2

 

Conditioning:

Partner Workout:

12 min AMRAP

Ladder:

1 Burpee each

1 Thruster each 42.5kg

1 Pull Up each

Add one rep each round.

 

Friday:

Conditioning:

‘Reverse Chipper’

50 Cal Row/Bike

40 Air Squats

30 Push Ups Or hspu

20 Burpees Over The Bar

10 Power Cleans 70/50kg

5 Push Press/Jerks

10 Power Cleans

20 Burpees Over The Bar

30 Push Ups or hspu

40 Air Squats

50 Cal Row/Bike

 

Ab’s Blast:

3 Rounds of:

40 on/20 off:

Med Ball Sit Ups

Hollow Hold

Side Plank

 

Saturday:

Strength:

Snatch 10x2

Accessory:

Front Or Overhead Squat 3x3

 

Conditioning:

Start a round on 0, 6 and 12 mins.

3 Rounds of:

Sprint Workout:

200m Run

20 Wall Balls

15 Pull Ups

15 Burpees

Xxxxxxxxx

X

The week ahead Monday 9th April

Training for the week ahead Monday April 9th:

 

Monday:

Strength: Clean & Jerk 10x2 reps

Accessory:

Super Set:

Clean High Pull 3x3

(Kneeling) Squat Jumps 3x3

 

Conditioning:

Partner Workout:

30 Clean & Jerks (Grace) 60/40kg

40 Burpees Over The Bar

50 Cal Row/Bike

Share out reps as needed.

 

Tuesday:

Strength:

Back Squat: 4x3 reps

Accessory:

Super Set:

Calf Raises 3x10

Walking Lunges holding kettlebell overhead 3x10 reps each leg

 

Conditioning:

10 min AMRAP

30 Double Unders/Skips

10 Toes To Bar

10 Thrusters 42.5/30kg

 

Wednesday:

Strength:

Bench Press 4x3 reps

Accessory:

Super Set:

Ring Rows (Feet Elevated) 3x10

Bicep Curls 3x10

 

Conditioning:

3 Rounds of:

Intervals:

1 min on/off:

Wall Balls

Dumbell Snatch

Pull Ups

 

 

Thursday:

Strength: Thrusters 10x2 reps

Accessory:

Super Set:

Box Jumps 3x10

Handstand Push Ups/Push Ups 3x10

 

Conditioning:

15 min AMRAP

8 Dumbell Clean & Jerks (Alternating Arms)

10 Toes To Bar/Knee raises

12 Cal Row/Bike

 

 

Friday:

‘Reverse Chipper’

25 Burpee Box Jump Overs

20 Pull Ups (Chest To Bar)

15 Power Snatch/Clean 50/30kg

10 Push Ups (hspu)

5 Rope Climbs

10 Push Ups (hspu)

15 Power Snatch/Clean 50/30kg

20 Pull Ups (Chest To Bar)

25 Burpee Box Jump Overs

 

 AB'S BLAST:

3 Rounds of:

Hollow Hold/Rock

Side Plank

Med Ball Sit Up

 

 

 

Saturday:

Strength:

Snatch 10x2

Accessory:

Overhead/Front Squat 4x3 reps

 

Conditioning:

3 Rounds of:

Sprint Workouts:

250m Row

10 Power Snatch

10 Burpees Over The Bar

Rest 3 mins between each set.

 

Foundations Course for beginners April 10th

'Foundations Course' for beginners:

Starts Tuesday January 30th at 7.00pm at CrossFit Mallow, Majestic Business Park.

We are looking for 6-8 beginners who are looking to improve their fitness and health.

Can you commit to training 2/3 times per week?

Are you looking to reduce your body fat % and to build a moderate amount of lean muscle tissue?

Do you enjoy training in a group of like minded people?

Do you enjoy being coached by top class professional trainers?

If the answer is 'Yes' to any of the above then please contact us to book your place.

Gerard McAuliffe: 087 9047849
Website: www.crossfitmallow.ie

 

App: Download the CrossFit Mallow App to your phone.
Email: This email address is being protected from spambots. You need JavaScript enabled to view it.

 

The 'Foundations Course' is each Tuesday and Thursday at 7.00pm for 2 weeks.(Each class is 60 mins)
One months membership of 2 sessions each week €60 per month.

CrossFit Mallow
Majestic Business Park
Founded in 2010.

Tuesday April 3rd

Tuesday April 3rd

 

April Strength Programming:

April strength programming will be 4x3 reps of the back squat, front or overhead squat & bench press with 3 mins rest between sets and there will also be every min on the min with thrusters, cleans and snatches. The accessory will have two movements to be performed together in a super set, for example: perform 10 ring rows then 10 bicep curls x 3 sets. 

 

Strength:

Back Squat 4x3 reps

Accessory:

Super Set:

Calf Raises 3x10 (Stand on the edge of 2x 10kg plates – Use moderate weight)

Lunges 3x10 each leg (Holding a kettlebell in one arm)

 

 

Partner Workout:

14 min AMRAP

3 Deadlifts 100/70kg

10 Toes To Bar/Knee Raises each

10 Wall Balls each 30/20lb’s

 

Wednesday:

Strength:

Bench Press 4x3 reps

Accessory:

Super Set:

Ring Rows 3x10 (Feet Elevated)

Dumbell Bicep Curls 3x10 reps

 

Conditioning:

21/15/9

Cal Bike/Row

Power Cleans 60/40kg

Burpees Over The Bar

 

 

Thursday:

Strength:

Thrusters 10x2 reps Use Barbell Or Dumbells)

Accessory:

Super Set:

Box Jumps 3x10 reps

Handstand Push Ups/Push Ups 3x10 reps

 

Conditioning:

12 min AMRAP

15 Kettlebell Swings 32/24kg Overhead

20 Pistols/Air Squats

25 Double Unders/Skips

 

Friday:

Reverse Chipper:

500m Row

40 Dumbell Snatch 22.5/15kg (Alternating arms)

30 Box Jumps

20 Toes To Bar/Knee Raises

10 Bar Muscle Ups/Pull Ups

20 Toes to bar/Knee Raises

30 Box Jumps

40 Dumbell Snatch (Alternating Arms)

500m Row

 

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

 

Med Ball Sit Up

Knees To Elbows (on floor)

Russian Twist

 

 

Saturday:

Hang Snatch & Snatch 10x2

 

Accessory:

Overhead Squat Or Front Squat 3x3 reps

 

Conditioning:

‘Elizabeth’

21-15-9

Squat Cleans 60/40kg

Ring Dips

 

 

Easter

Gym Closed Bank Holiday Monday.

Happy Easter!

Monday March 26th

Training for the week ahead:

 

Monday March 26th

 

Strength:

Power Clean 10x 2 reps

 

Conditioning:

Partner 15 min AMRAP

5 Deadlifts each 100/70kg

10 Toes To Bar each

10 Box Jumps each

 

Tuesday:

Strength:

Back Squat 4x5 reps

Accessory:

Reverse Lunge 4x5 reps

 

Wednesday:

Strength:

Bench Press 4x5 reps

Accessory:

Weighted Chin Ups 4x5 reps

 

Conditioning:

‘The Chief’

5 Rounds of:

3 mins on 1 min off:

3 Power Cleans 60/40kg

6 Push Ups

9 Sit Ups

 

 

Thursday:

Strength:

Front Or Overhead Squat 4x5 reps

Accessory:

Push Press Or Snatch Push Press 4x5 reps

Conditioning:

Grace Or Isabel. 30 Snatch or 30 Clean & Jerk for time.

Rest 5 mins

2km Row or 3 mile bike for time.

 

 

 

Friday:

Conditioning:

‘Linda’

10/9/8/7/6/5/4/3/2/1

Deadlift (1.5 Bodyweight)

Clean (Full Squat) (3/4 Bodyweight)

Bench Press (Bodyweight)

Scale weights as required.

 

 

 

Saturday:

‘Kelly’

5 Rounds of:

400m Run

30 Box Jumps/Step Ups

30 Wall Balls

 

Training for the week starting Tuesday march 20th

Gym Open St.Patricks Day: Sat 10.30am class.

Gym Closed Bank Holiday Monday March 19th

 

Training for the week ahead Tuesday March 20th:

Strength:

Back Squat 4x5 reps

Accessory:

Reverse Lunge 4x5 reps

 

Conditioning:

Partner Wod:

20 min AMRAP

Share Reps as required:

60 Wall Balls

50 Box Jumps

40 Toes To Bar

30 Burpees Over The Bar

20 Power Cleans 70/45kg

 

Wednesday:

Strength:

Bench Press 4x5 reps

Accessory:

Weighted Pull Ups 4x5 reps

 

Conditioning:

5 Rounds of:

3 min AMRAP

1 min rest between rounds:

3 Thrusters 60/40kg

6 Pull Ups (Chest To Bar)

9 Push Ups/HSPU

 

 

Thursday:

Strength:

Front Or Overhead Squat 4x5 reps

 

Accessory:

Push Press Or Snatch Push Press 4x5 reps

 

Conditioning:

21/18/15/9

Cal Bike/Row

Power Snatch/Clean 40/30kg

Dips Or Ring Dips

 

Finisher: 5 Rope Climbs

 

Friday:

‘Chipper Friday’

100 Double Unders/Skips

75 Dumbell Snatch 22.5/15kg

50 Box Jumps

25 Squat Cleans 60/40kg

50 Burpees

75 Walking Lunges

100 Double Unders/Skips

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

L-Sit Hold

Med Ball Sit Ups

Side Plank

 

 

Saturday:

7 min AMRAP

15 Wall Balls

15 Toes To Bar

3 min rest

6 min AMRAP

15 Thrusters 40/30kg

15 Pull Ups

3 min rest

5 min AMRAP

15 Cal Row/Bike

15 Burpee Box Jump Overs

 

Finisher:

Max Power on bike:

5x 10 seconds @ 100% effort. 3 mins rest between sets.

Training for the week starting Monday March 12th

Training for the week starting Monday March 12th

 

Monday:

Strength:

Back Squat 4x5 reps

Accessory:

Reverse Lunge 4x5 reps

 

Conditioning:

14 min AMRAP

100 Skips/Double Unders

20 Overhead/Front Squats

100 Skips/DU

12 Pull Ups/Ring Muscle Ups

100 Skips/DU

20 Dumbell Snatch

100 Skips/DU

12 Pull Ups/Bar Muscle Ups

 

Tuesday:

Bench Press 4x5 reps

Accessory:

Barbell Row 4x5 Reps

Conditioning:

Partner 16 min AMRAP

 4 Push Press each

 7 Burpees Over The Bar each

10 Cal Bike/Row each

 

Wednesday:

Strength: Weighted Pull Ups/Kipping Practise 4x5 reps

Accessory:

Push Ups/HSPU 4x5 rep

Conditioning:

‘Random’

A workout will be drawn from the ‘Lucky Bag’ before each class.

 

Thursday:

Strength:

Front Or Overhead Squat 4x5 reps

Accessory:

Push Press Or Snatch Push press 4x5 reps

 

Conditioning:

7 min AMRAP

15 Wall Balls

10 Power Snatch/Clean 40/30kg

 

Friday:

EMOTM

Clean & Jerk 10x2 reps

 

Accessory:

Plyometrics

Broad Jumps 3x3

(Kneeling) Squat Jumps 3x3

 

‘Chipper Friday’

(25 min time cap)

100 Skips

900m Row

80 Sit Ups

70 Kettlebell Swings (Shoulder Height)

60 Walking Lunge Steps

50 Push Ups

400m Run

30 Pull Ups

20 Burpees

10 Clean & Jerks

 

Saturday:

EMOTM

Snatch 10x2

 

Conditioning:

‘Air Force’

 

 

Training for the week starting Monday March 5th

Training for this week

Monday March 5th

Strength:

Back Squat 4x6

Accessory:

Reverse Lunges 4x6

Conditioning:

12 min AMRAP

3 Deadlifts

6 Box Jumps

9 Cal Row/Bike

 

Tuesday:

Strength:

Bench Press 4x6

Accessory:

Dips 4x6

Conditioning:

21/15/9

Overhead Squats 42.5/30kg

Pull Ups (Chest To Bar)

 

Wednesday:

Strength:

Weighted Chin Ups 4x6

Accessory:

Push Ups Or HSPU 4x6

 

Conditioning:

15 min AMRAP

12 Thrusters 42.5/30kg

2 Rope Climbs (12 Pull Ups)

12 Toes To Bar

 

Thursday:

Strength:

Overhead Or Front Squats 4x6

Accessory:

Snatch Push Press 4x6

Conditioning:

3 Rounds of:

1 min Power Snatch 60/40kg

1 min Double Unders/Skipping

1 min Pistols/Air Squats

1 min rest

 

Friday:

‘Chipper Friday’

(To scale this workout perform half the reps)

50 Wall Balls

50 Double Unders

40 Box Jumps

40 Toes To Bar/Knee Raises

30 Burpee

30 Pull Ups (Chest To Bar)

20 Power Clean  60/40kg

20 Push Press/Jerk 60/40kg

10 Snatch 60/40kg

10 Muscle Ups/Dips

 

 

Saturday:

Strength:

Clean & Jerk 10x2

Accessory:

Plyometrics:

Broad Jump 3x3

Squat Jump (Kneeling) 3x3

 

Conditioning:

500m Row

40 Alternating Dumbell Snatch (20 each arm) 25/15kg

30 Wall Balls 30/20lb’s

200 Double Unders

10 Bar Muscle Ups/Dips

 

Saturday morning

10.30am class in on Saturday morning. 

 

Niall lives accross the road from the gym so it's safe for him to get to work. Please don't drive!

Weather

Gym Closed all day Friday.

 

We will attempt to Open for the Saturday 10.30am class if conditions allow safe driving for staff and members. 

Thursday Friday Timetable

Thursday & Friday Timetable:

The Gym will be closed at 2pm on Thursday until 2pm on Friday. All classes are cancelled Thursday evening and Friday morning, NOBODY is allowed to enter the gym including staff. I will be locking down the gym and setting the alarm at 2pm on Thursday and nobody is allowed to enter the premises until i unset the alarm at 2pm on Friday weather permitting (including staff)

The National Emergency Coordination Committee has asked everybody in Munster and Leinster to be indoors by 4pm tomorrow and to stay there until midday on Friday.

It comes as Met Éireann issued a fresh red weather alert for Munster and Leinster for tomorrow afternoon through to Friday afternoon, warning of significant snow drifts in many areas.

It said: "Blizzard-like conditions will develop in heavy snow and strong easterly winds on Thursday evening and will continue Thursday night and Friday morning."

All schools and third level institutions will close across the two provinces.

Thursday Timetable:
10.30am Class on as normal.
12.30pm Class on as normal. (Gym closes at 2pm for the evening)
5pm. Gym Closed
6pm Gym Closed
7pm Gym Closed
8pm Gym Closed

Friday Timetable:
6.45am. Gym Closed
12.30pm Gym Closed.
Evening classes To Be Confirmed...

If you are bored at home you could always do the very first Open wod from 2011....7 mins of Burpees...

Training for the week ahead Feb 26th

Training for the week ahead Monday Feb 26th:

 

Monday:

Strength:

Back Squat 4x6 reps

Accessory:

Reverse Lunge 4x6 reps

 

Conditioning:

Partner Workout

16 min AMRAP

4 Clean & Jerk Or Power Snatch 70/50kg

8 Burpees Over The Bar

12 Toes To Bar

 

Tuesday:

Strength:

Bench Press 4x6 reps

Accessory:

Rope Climb x 5 or Pull Ups 4x6 rep

 

Conditioning:

10 min AMRAP

1/2/3/4/5/6/7….

Thrusters 42.5/30kg

Pull Ups

Burpees

 

Wednesday:

Partner Workout:

5 Rounds each of: (30 min time cap)

Complete Full Round of:

15 Cal Row/Bike

12 Burpee Box Jumps

9 Deadlifts 100/70kg

 

  AB’S BLAST

40 on/20 off:

Med Ball Sit Ups

Lying Prone Knee To Elbows

Side Plank

 

Thursday:

Strength:

Overhead Squat 4x6 reps

Accessory:

Snatch Push Press 4x6 reps

 

Conditioning:

7 min AMRAP

10 Dumbell Snatch each arm 22.5/15kg

30 Double Unders

 

Friday:

Strength:

Clean 5x2 & 5x1

 

Conditioning:

(30 min Time cap)

‘Chipper Friday’

(To scale this workout perform half the reps)

50 Wall Balls

50 Double Unders

40 Box Jumps

40 Toes To Bar/Knee Raises

30 Burpee

30 Pull Ups (Chest To Bar)

20 Power Clean  60/40kg

20 Push Press/Jerk 60/40kg

10 Snatch 60/40kg

10 Muscle Ups/Dips

 

Saturday:

Snatch 5x2 & 5x1

 

Conditioning:

21/15/9

Wall Balls

Push Ups

Rest 2 mins

21/15/9

Kettlebell Swings 24/16kg

Box Jumps/Step Ups

Rest 2 mins

21/15/9

Cal Row/Bike

Burpees

 

 

Training for the week ahead Feb 19th

Open 2018.

 

The first Open workout is released on Feb 22nd. Members are welcome to do the Open workout anytime over the following Fri, Sat or Monday each week for the 5 weeks that the Open lasts.

There will be a workout of the day programmed each day just as normal for the duration of the open. Less than 1 in 4 members is actually doing the Open this year so I need to cater for those that simply want to do their normal workout also. Those that are competing in the Open will also be accommodated. I think this approach will work best at keeping all camps happy!

 

Workouts for the week ahead Monday Feb 19th

 

Monday:

Strength:

Back Squat 4x6 reps

Accessory:

Reverse Lunge 4x6 reps

 

Conditioning:

Partner Workout

18 min AMRAP

5 Clean & Jerks 70/50kg each

10 Pull Ups (Chest To Bar) each

15 Cal Bike/Row each

 

Tuesday:

Bench Press 4x6 reps

Accessory:

Rope Climb x 5 (Or Pull ups 4x6 reps)

 

Conditioning:

10 mins

50 Wall Balls

30 Toes To Bar Or Knee Raises

Remainder of 10 mins perform max Ring Muscle Ups or max Push Ups.

 

Wednesday:

‘Partner workout’

5 Rounds each of:

(Complete full round)

250m Row

10 Burpees Over The Bar

10 Thrusters 42.5/30kg

 

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

Med Ball Sit Ups

Hollow Hold

Russian Twist

 

Thursday:

Strength:

Overhead Squat 4x6 reps

Accessory:

Snatch Push Press 4x6 reps

 

Conditioning:

21-15-9

Squats holding dumbbell overhead or on shoulder 22.5/15kg

50 Double Unders/Skips each round

 

Friday:

Strength:

Clean 5x2 & 5x1

 

Conditioning:

‘Chipper’

50 Cal Row/Bike

40 Wall Balls

30 Burpee Box Jump Overs

20 Dumbell Snatch each arm 22.5/15kg

10 Push Ups/HSPU

 

Saturday:

Power Snatch 5x2 & 5x1

 

Plyometrics:

Broad Jumps 4x2

Squat Jumps 4x2

 

Conditioning:

‘Nancy’

5 Rounds of:

400m Run/Row

15 Overhead Squats/Front Squats 42.5/30kg

Training for the week ahead Feb 12th

Training for the week ahead Monday Feb 12th.

Pic: Donny and Mary Carey after running the Dungarvan 10 mile last Sunday. Congrats!

Strength reps are going to be 4x6 reps for the next 4-6 weeks. Increase the weight you lift you the back squat, overhead squat,bench press and accessory lifts. There will also be some heavy single reps in the clean on Fridays. Go as heavy as possible provided your technique is correct and safe.

Monday:
Strength:
Back Squat 4x6 reps
Accessory:
Reverse Lunge 4x6 reps each leg

Conditioning:
Partner 20 min AMRAP
6 Deadlifts 100/70kg each
12 Cal Bike/Row each
18 Wall Balls each

Tuesday:
Strength:
Bench Press 4x6 reps
Accessory:
Rope Climb x 5

Conditioning:
16 min AMRAP
12 Push Ups/HSPU
12 Dumbell Snatch each arm 22.5/15kg
12 Box Jumps
12 Bar Muscle Ups/Pull Ups

Wednesday:
'Super Romantic Valentines Day workout':
30 min AMRAP
14 Clean & Jerks 60/40kg
14 Cal Bike/Row
14 Toes To Bar/Knee Raises
14 Burpees

AB'S BLAST

Thursday:
Strength:
Overhead Squat 4x6 reps
Accessory:
Snatch Push Press 4x6 reps

Conditioning:
16 min AMRAP 
Partner Workout:
3 Burpee Pull Ups Or Burpee Ring Muscle Ups each
6 Dumbell Snatch each arm 25/17.5kg
9 Box Jump Overs each.

Friday:
Clean 5x2 reps & 5x1 rep (Heavy as possibe)
Accessory:
Clean High Pull from floor 3x2

Conditioning:
15-12-9-6-3
Thrusters 42.5/30kg
Pull Ups (Chest To Bar)

Saturday:
Snatch 10x 2 reps

Conditioning:
'Air Force'

Partner Finisher
5x10 Bar Facing Burpes each.

 

Training the week ahead Monday Feb 5th

Training for the week starting Monday Feb 5th

Monday:

Strength:

Back Squat 4x8 reps

Accessory:

Lunge Or Reverse Lunge 4x8

Conditioning:

Partner Workout

20 min AMRAP

5 Deadlifts 100/70kg

10 Cal Row/Bike

15 Wall Balls

 

Tuesday:

Strength:

Bench Press 4x8 reps

Accessory:

Rope Climb x 4

Conditioning:

14 min AMRAP

20 Air Squats Or Pistols

20 Dumbell Snatch each arm 22.5/15kg

40 Double Unders/Skips

 

 

Wednesday:

Conditioning:

20 min AMRAP

20 Lunges holding dumbbell on shoulder or overhead 22.5/15kg

10 Burpees Jumping Over The Dumbell

10 Pull Ups Or Bar Muscle Ups

20 Cal Row/Bike

 

AB’s BLAST:

3 Rounds of:

40 seconds on/20 off:

Hollow Hold/ Rock

Med Ball Sit Ups

Toes To Bar/Knee Raises

 

 

 

Thursday:

Strength:

Overhead Squat Or Front Squat 4x8 reps

Accessory:

Snatch Push Press 4x8

Conditioning:

12 min AMRAP:

21/15/9

Thrusters 42.5/30kg

Burpees Over The Bar

Cal Row/Bike

(If you finish the 9’s start the 21’s again)

 

Friday:

Strength:

Clean 10x2

Accessory:

Clean High Pull from floor 3x3

Conditioning:

60 Cal Row/Bike

50 Wall Balls

40 Box Jumps

30 Power Cleans

20 Toes To Bar

10 Pull Ups Or Ring Muscle Ups

 

Saturday:

Conditioning:

21/15/9

Overhead Or Front Squats 50/30kg

Pull Ups (Chest To Bar)

Burpee Box Jump Overs

 

AB’S BLAST

3 Rounds of:

40 seconds on/20 off:

Hollow Hold/ Rock

Plank (Weighted)

Toes To Bar/Knee Raises

 

Beginner 5km Prog

Doneraile 5km June 1st

 

Novice Athlete Training Programme:

The Goal is to run the 5km without stopping to walk.

Training required: 2 runs per week + 1-3 CrossFit sessions.

 

Gear: Fitness Solutions in Mallow will sort you out for all your equipment needs. Get a good pair of trainers, socks designed specifically for running, running shorts or running tights, dry wicking t-shirts and a rain jacket.

 

4 x 4 week blocks & 1 week Taper before 5km run. This programme is aimed at someone that is a total beginner to running. Please stick exactly to the programme even though it may feel too easy at times. So many couch to 5km runners get injured because they do too much too soon with poor form on weak muscles. CrossFit will help strengthen your body and this running programme is designed to get you to run your first ever 5km on June 1st. The energy of the crowd will drag you along and you’ll have a very enjoyable experience because you prepared properly.

 

You will need a stop watch. Run on grass or trail as much as possible. ALWAYS spend 5 mins warming up and stretching before and after training. As a total beginner you are in the high risk category for picking up an injury so it’s important to do everything correctly to minimise injury risk. (Please see video for warm up and cool down routine.)

 

Block 1:

Week 1: Run 1: 1 min walk & 1 min jog x 10.  Run 2: 1 min walk & 1 min jog x 10.

Week 2: Run 1: 1 min walk & 1 min jog x 11.  Run 2: 1 min walk & 1 min jog x 11.

Week 3: Run 1: 1 min walk & 1 min jog x 12.  Run 2: 1 min walk & 1 min jog x 12.

Week 4: Run 1: 1 min walk & 1 min jog x 10.  Run 2: 1 min walk & 1 min jog x 10.

 

Block 2:

Week 1: Run 1: 45 seconds walk & 1 min run x 10. Run 2: 45 seconds walk & 1 min run x 10.

Week 2: Run 1: 30 seconds walk & 90 seconds run x 10. Run 2: 30 seconds walk & 90 seconds run x 10.

Week 3: Run 1: 30 seconds walk & 2 mins run x 8. Run 2: 30 seconds walk & 2 mins run x 8.

Week 4: Run 1: 30 seconds walk & 1 min run x 10. Run 2: 30 seconds walk & 1 min run x 10.

 

Block 3:

Week 1: Run 4 mins & 2 mins walk x 3. Run 2: Run 4 mins & 2 mins walk x 3.

Week 2: Run 6 mins & 3 mins walk x 2. Run 2: Run 6 mins & 3 mons walk x 2.

Week 3: Run 8 mins & 4 mins walk x 2. Run 2: Run 8 mins & 4 mins walk x 2.

Week 4: Run 10 mins & 4 mins walk x 2. Run 2: Run 10 mins & 4 mins walk x 2.

 

Block 4:

Week 1: Run 1: Run 8 mins & 4 mins walk x 2. Run 2: Run 8 mins & 4 mins walk x 2.

Week 2: Run 10 mins & 4 mins walk x 2. Run 2: Run 10 mins & 4 mins walk x 2.

Week 3: Run 12 mins & 3 mins walk x 2. Run 2: Run 12 mins & 3 mins walk x 2.

Week 4: Run 14 mins & 2 mins walk x 2. Run 14 mins & 2 mins walk x 2.

 

Taper week:

Run 1: 5 mins run & 1 min walk x 3.

Run 2: 5 min run & 1 min walk x 2.

June 1st: 5km Run non-stop.

 

Start the programme on the week beginning Feb 5th. Best of luck!

 

Gerard McAuliffe

CrossFit Mallow

Majestic Business Park.

087 9047849

This email address is being protected from spambots. You need JavaScript enabled to view it.

www.crossfitmallow.ie

Intermediate Level 5km Programme.

Intermediate Level 5km Programme.

Fitness level Required:

The ability to run 5km without stopping.

Programme involves 2 running sessions + 1-3 CrossFit sessions each week. 

This programme will suit individuals that already have a good base level of strength and fitness built up from doing CrossFit regularly.

 

4 x 4 Week blocks + 1 Week taper.

 

Block 1:

Week 1: Run 1: 800m x 2, 3 mins walk or jog between intervals. Run 2: 10 min Tempo

Week 2: Run 1: 800m x 3, 3 mins walk or jog between intervals. Run 2: 12 min Tempo

Week 3: Run 1: 800m x 4, 3 mons walk or jog between intervals. Run 2: 14 min Tempo

Week 4: Run 1: 20 mins easy pace run. Run 2: 20 mins easy pace run.

 

Block 2:

Week 1: Run 1: 800m x 3, 2 mins walk or jog between intervals. Run 2: 12 min Tempo

Week 2: Run 1: 800m x 4, 2 mins walk or jog between intervals. Run 2: 14 min Tempo

Week 3: Run 1: 800m x 5, 2 mins walk or jog between intervals. Run 2: 16 min Tempo

Week 4: Run 1: 25 min easy pace run. Run 2: 25 mins easy pace run.

 

Block 3:

Week 1: Run 1: 800m x 4, 2 mins walk or jog between intervals. Run 2: 14 min Tempo

Week 2: Run 1; 400m x 6, 1 min rest between intervals. Run 2: 14 min Tempo

Week 3: Run 1: 800m x 5, 2 min rest between intervals. Run 2:  16 Fartlek Run (speed play)

Week 4: 30 min easy pace run. Run 2: 30 min easy pace run.

 

Block 4:

Week 1: Run 1: 800m x 5, 2 mins walk or jog between intervals. Run 2: 16 min Tempo

Week 2: Run 1: 400m run x 8, I min walk or jog between intervals. Run 2: 18 min Fartlek Run

Week 3: Run 1: 800m x 6, 1 min walk or jog between intervals. Run 2: 18 min Tempo run.

Week 4: 30 min easy pace. Run 2: 400m run x 10, 1 min walk or jog between intervals.

 

Taper:

Run 1: 30 mins easy pace run

Run 2: 25 mins easy pace run & 5 x 100m strides @400m pace

5km race. June 1st.

 

Intervals:

Interval running is fast paced running with a regular break.  

Tempo:

Tempo running increases your ability to maintain a sustained steady pace. Don’t start out to quick, it is better to slightly increase pace as the time goes by rather than go out too fast and end up running lowly at the end. It will closely mimic race day pace.

Fartlek Run:

Fartlek is Swedish for ‘speed play’. It’s a fun way to run. It’s non – structured interval training. For example you can run easy for 5 mins to warm up then run fast for a few mins, then jog easy, then run fast up a hill, jog down the other side, sprint to a lamp post, jog for a few mins, run a fast lap of the park etc. Just make it up as you go along.

Gerard McAuliffe

CrossFit Mallow

Majestic Business Park.     

Training for the week ahead Jan 29th

Training for the week ahead starting Monday Jan 29th

 

Monday:

Strength:

Back Squat 4x8 reps

Accessory:

Lunge/Reverse Lunge 4x8 reps

 

Conditioning:

Partner Workout

20 min AMRAP

4 Deadlifts each 100/70kg

8 Box Jumps/Step Ups each

12 Cal Row/Bike

 

Tuesday:

Strength:

Bench Press 4x8 reps

Accessory:

Ring Rows 4x8 reps (Feet Elevated)

 

Conditioning:

30 Power Cleans 60/40kg

30 Wall Balls

30 Cal Bike/Row

30 Burpees

 

 

 

Wednesday:

Conditioning:

25 min AMRAP

1 Rope Climb

1 Clean & Jerk Or Power Snatch 60/40kg (Add 1 rep each round)

6 Pull Ups Or Bar Muscle Ups

9 Push Ups Or HSPU

12 Cal Row/Bike

 

AB’S BLAST

3 Rounds of:

40 on/20 off:

Prone knees to elbows (lying on floor)

Hollow Hold/Rock

Russian Twist

Deadbugs/Scissors

 

Thursday:

Strength:

Overhead Or Front Squat 4x8 reps

Accessory:

Snatch Push Press 4x8 reps

 

Conditioning:

Partner Workout:

3 Rounds of:

6 mins on/2 mins off:

6 Thrusters each 42.5/30kg

8 Burpees Over The Bar each

10 Toes To Bar/Hanging Knee Raises/Sit Ups each

 

Friday:

Strength:

Clean 10x2 EMOTM

Accessory:

Hang High Pull 3x3

 

Conditioning: (20 min time cap)

20/15/10/5 reps

Dumbell Snatch 22.5/15kg (each arm)

Burpee Box Jump Overs

 

 

Saturday:

Strength:

Snatch 10x2 reps

 

Conditioning:

21-15-9

Wall balls

Pull Ups (Chest To Bar)

Rest 4 mins

21-15-9

Calorie Row/Bike

Burpees

 

 

Training the week ahead Jan 22:

Training for the week ahead January 22nd (The last week of training in Jan already!)

 

Monday:

Strength:

Back Squat 4 x 8 reps

Accessory:

Lunge or reverse lunge 4 x 8 each leg

Conditioning:

Partner 20 min AMRAP

3 Deadlift each

6 Burpees Over The Bar each

9 Toes To bar/Knee Raises each

12 Cal Row/Bike each

 

Tuesday:

Strength:

Bench Press 4 x 8 reps

Accessory: Dips/Ring Dips 4 x 8 reps

Conditioning:

21-15-9

Power Cleans 60/40kg

Push Ups/HSPU

Pull Ups (Chest To Bar)

 

Wednesday:

25 min AMRAP

1 Rope Climb

30 Double Unders

6 Burpees

9 Dumbell Snatch each arm 22.5/15kg

12 Cal Bike/Row

15 Air Squats

 

Thursday:

Strength:

Front Or Overhead Squat 4 x 8 reps

Accessory:

Snatch Push Press (Bar Behind Head)

Conditioning:

Partner Workout:

4 Rounds of:

4 mins on/1 min off:

5 Thrusters each 42.5/30kg

7 Burpees Over The Bar each

9 Sit Ups each

 

Friday:

Strength:

Clean 10x2 EMOTM

Accessory:

Clean Hang High Pull

Conditioning:

12-9-6-3

Clean & Jerks 60/40kg

Pull Ups & Dips Or Bar Muscle Ups

50 Double Unders/Skips each round.

 

Saturday:

Conditioning:

Fight Gone Bad:

3 Rounds of:

1 min of each:

Wall Balls

Box Jumps

Sumo Deadlift High Pull with Kettlebell 24/16kg

Push Press 35/25kg

Cal Row

1 min rest between rounds.

Training the week starting Jan 15th

Training for the week starting Monday Jan 15th (Half way through January already!!!)

 

Monday:

Strength:

Back Squat 4x8 reps

Accessory: Weighted Step Ups 4x8 each leg

Conditioning:

Partner Workout

 

Tuesday:

Strength:

Bench Press 4x8

Accessory: Strict Pull Ups

Conditioning:

21/15/9

Pistols each leg

Burpees Over The Bar

Push Press 60/40kg

 

Wednesday:

Conditioning:

25 min AMRAP

1 Clean & Jerk 70/50kg (Add 1 rep each round)

10 Skips/Double Unders (Add 10 reps each round)

9 Push Ups/HSPU

11 Cal Bike/Row

13 Toes To Bar/Knee Raises

 

AB’S BLAST

 

Thursday:

Strength:

Front Or Overhead Squat 4x8 reps

Accessory:

Snatch Push Press (Bar behind the head) 4x8 reps

 

Conditioning:

Partner Workout

4 Rounds of:

4 mins on/1 min off:

10 Wall Balls each

10 Dumbell Snatch each (Go heavy! – Alternate arms)

10 Box Jumps each

 

Strength:

Clean 10x2

Accessory:

Hang High Pull 3x3

Conditioning:

12 min AMRAP

1 Thruster 42.5kg/30kg

1 Burpee Over The Bar

Add 1 rep each round

 

Saturday:

Conditioning:

3 rounds of:

90 secs of each/ 1 min rest between each movement.

Cal Row

Shuttle run in gym

Cal Bike

Skipping/Double Unders

 

 

 

 

 

Goal Setting for 2018

It’s mid-January so now is a good time to have think about what would be a suitable goal to aim for in 2018. 

The first week in Jan is a bad time to decide on anything, people come up with weird stuff that never gets done, such as, this year I’m going to start an online course, get fit, give up the fags, give up the drink, spend less time on my phone, watch less t.v and climb Mt. Everest twice in one day. By mid-Jan sanity and reality are back in play so goals tend to be a little bit more realistic. By all means aim high but maintain a semblance of realism.  

 

Local photographer Steven Murphy recently published a book documenting 30 years of sport in Mallow. In the foreword he bemoans the fact the he has often heard people saying ‘there’s nothing to do in Mallow’ he strongly refutes this and is probably the most qualified person in the town to say so! There are so many clubs, organisations and events in Mallow that there is always something to keep you active and busy.

 

Is there anything that you’ve always wanted to do? Our goals are as individual as we are. All the staff at CrossFit Mallow would love to help you chase yours, get in contact and we can devise a plan.

A few fitness goals that we helped people train for last year are:

Run a 5km

Run a Marathon

Complete an Adventure Race

Complete the Ring Of Kerry

Compete in a Powerlifting competition

Compete in a Weightlifting competition

Compete in a CrossFit competition

Climb Carrauntoohil

Climb high altitude mountains in India & Pakistan

Plus many more.

 

Don’t just drift, aim high and eliminate your goals ruthlessly, one by one.

Once a goal is set, do something everyday to attain that goal. It’s only a matter of time before it’s is achieved.

 

-Ger McAuliffe.

 

 

Training Jan 8th

New Year workouts will involve plenty of stretching during warm ups and technique practise during the month of January. You are never too experienced to go back to basics and relearn a movement.

 

Training for the week ahead:

Monday Jan 8th

Strength:

Back Squat 4x8 reps

Accessory:

Bulgarian Split Squats 4x8 reps

Conditioning:

Partner workout

16 min AMRAP

4 Deadlifts 100/70kg

8 Burpees Over Bar

12 Cal Row/Bike

 

Tuesday:

Strength:

Bench Press 4x8 reps

Accessory:

Strict Chin Ups 4x8 reps

Conditioning:

21/15/9

Dumbell Snatch each arm 22.5/15kg

Toes To Bar

Push Ups (HSPU)

 

Wednesday:

Conditioning:

25 min AMRAP

1 Thruster 42.5/30kg (Add 1 rep each round)

10 Skips/Double Unders (Add 10 reps each round)

1 round of ‘Cindy’

5 Pull Ups

10 Push Ups

15 Air Squats

AB’S BLAST

 

Thursday:

Strength:

Front Or Overhead Squat 4x8 reps

Accessory:

Lunge 4x16 steps

Conditioning:

Partner Workout

5 Rounds of 3 mins on/1 min off:

3 Power Cleans or Snatch each 60/40kg

6 Burpees Over Bar each

9 Sit Ups each

 

 

Friday:

Strength:

Clean 10x3 reps

Accessory:

Hang High Pull 3x3

Conditioning:

10/9/8/7/6/5/4/3/2/1

Kettlebell Swing Or Snatch

Pull Ups (Chest To Bar)

Cal Row/Bike

 

Saturday:

Conditioning:

Partner workout.

 

Jan 2nd 2018

Training for the week ahead:

Jan 2nd 2018

Tuesday:

Strength:

Back Squat 4x8 reps

Accessory:

Lunges 4x16 steps

 

Conditioning:

16 min Partner workout:

4 Power Cleans 60/40kg

8 Wall Balls

12 Cal Row/Bike

 

Wednesday:

22 min AMRAP

12 Toes To Bar/Knee Raises

12 Kettlebell Swings 24/16kg

12 Box Jumps 24’’/20’’

12 Burpees

12 Pull Ups

 

AB’S BLAST:

3 Rounds of:

30 on/30 off:

Sit Ups

Plank

Russian Twist

 

Thursday:

Strength:

Bench Press 4x8 reps

Accessory:

Single Arm Row 4x8 reps

 

Conditioning:

Partner Workout

5 rounds of: 3 mins on 1 min off:

3 Power cleans each 60/40kg

6 Push Ups each

9 Air Squats each

 

 

 

 

Friday:

Strength:

Clean 10x3 reps

Accessory:

Hang High Pull 3x3

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Overhead Or Front Squat 40/25kg

Burpees Over The Bar

Sit Ups

 

 

Saturday:

Partner Workout

 

New Members Welcome!

'Couch To CrossFit' 

Starts Tuesday January 9th at 7.00pm at CrossFit Mallow

We are looking for 8 complete beginners who are looking to improve their fitness and health. 

Can you commit to training 2/3 times per week?

Are you looking to reduce your body fat % and to build a moderate amount of lean muscle tissue?

Do you enjoy training in a group of like minded people?

Do you enjoy being coached by top class professional trainers?

If the answer is 'Yes' to any of the above then please contact us to book your place.

Gerard McAuliffe: 087 9047849
Website: www.crossfitmallow.ie
 

App: Download the CrossFit Mallow App to your phone.
Email: This email address is being protected from spambots. You need JavaScript enabled to view it.

Foundations course is each Tuesday and Thursday at 7.00pm for 2 weeks.( Each class is 50 mins)
One months membership of 2 sessions each week €60 per month. 

CrossFit Mallow
Majestic Business Park
Founded in 2010.
 
 
 
 
 

Christmas Timetable

Happy Christmas to all past, present and future members of CrossFit Mallow and their families.

All staff at CrossFit Mallow hope you have a wonderful Christmas.

The gym will remain open during the next week. Please see class times below. Workouts will be fun, partner or team workouts with the aim of just keeping you ticking over until the real work begins in earnest in early January.

Thank you for your custom during 2017, we hope you are fitter and healthier as we near the end of the year than when you entered it. We'll aim for the same for 2018...

Ger, Niall, Tadgh, Suzanna.

Monday December 25th Christmas Day CLOSED
Tuesday December 26th St.Stephens Day CLOSED 
Wednesday December 27th Classes @12.30pm 5 & 6pm 
Thursday December 28th Classes @12.30pm 5 & 6pm
Friday December 29th Classes @12.30pm 5 & 6pm
Saturday December 30th Class @ 10.30am
Monday January 1st New Years Day CLOSED
Tuesday January 2nd FULL TIMETABLE RESUMES

Training the week starting Mnday Dec 18th

Seeing as it’s almost Christmas there’s no Wall Balls, Burpees or Barbell Thrusters programmed this week!

 

Monday Dec 18th

Strength:

Clean 10x2

Accessory:

High Pull 3x3

 

Conditioning:

Partner 14 min AMRAP

5 Clean & Jerks Each 60/40kg

10 Toes To Bar Each

15 Cal Row/Bike Each

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Weighted Step Ups 3x10

 

Conditioning:

30/20/10

Pull Ups

Hang Squat Cleans 60/40kg

 

 

Wednesday:

25 min AMRAP

1 Rope Climb/Peg Board

10 Dumbell Thrusters

10 Pull Ups Or 5 Muscle Ups

50 Skips/Double Unders

500m Row/ 1 Mile Bike

 

 

AB’S BLAST

 

 

Thursday:

Strength:

Bench Press 3x10

Accessory:

Barbell Row 3x10

Dumbell Chest Press 3x10

 

Conditioning:

1 min on/off x 2 rounds:

Kettlebell Swings 24/16kg

Push Ups/HSPU

Dumbell Snatch 25/15kg

 

Friday:

Strength:

Deadlift 3x10

Accessory:

(Kneeling) Squat Jumps 5x3

Weighted Lunges 3x10 each leg

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Front Or Overhead Squat 42.5/30kg

Toes To Bar

 

Saturday:

Partner WOD

To be confirmed.

 

 

Training starting Monday Dec 4th

Monday Dec 4th

Strength:

Clean 10x2

Accessory:

High Pull 3x3

 

Conditioning:

Partner 20 min AMRAP

5 Clean & Jerks Each 60/40kg

10 Toes To Bar Each

15 Cal Row/Bike Each

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Weighted Step Ups 3x10

 

Conditioning:

30/20/10

Pistols (Alternating legs)

Pull Ups

Dumbell Squat Cleans 25/15kg

 

 

 

Wednesday:

‘Championship Fight Gone Bad’

5 Rounds of:

1 min of each:

Box Jumps

Sumo Deadlift High Pull with kettlebells 24/16kg

Push Press 35/25kg

Wall Balls

Cal Row

1 min rest between rounds

 

Thursday:

Strength:

Bench press 3x10

Accessory:

Barbell Row 3x10

Dumbell Chest Press 3x10

 

Conditioning:

1 min on/off x 2 rounds:

Double Unders/Skipping

Dumbell Snatch 25/15kg

Burpees

 

 

Friday:

Strength:

Deadlift 3x10

Accessory:

(Kneeling) Squat Jumps 5x3

Weighted Lunges 3x10 each leg

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Power Cleans 60/40kg

Burpees Over The Bar

 

Saturday:

Partner WOD

Diane & Eva

Share reps as required

Christmas Timetable

Christmas Gym Timetable:

 

December 9th Christmas Night Out in Ocana’s @9.00pm ALL WELCOME!

 

122 CLASSES IN DECEMBER!

There will be 122 classes held at CrossFit Mallow during the month of December. There is no excuse for not training right up to Christmas and if you feel like it you can train all over the festive season.

(Or take 5/6 weeks off and gain 14 lb’s of adipose tissue that will take all of Jan & Feb and most of March to get rid of!)

 

Monday December 25th Christmas Day CLOSED

Tuesday December 26th St.Stephens Day CLOSED

Wednesday December 27th Classes @12.30pm 5 & 6pm

Thursday December 28th Classes @12.30pm 5 & 6pm

Friday December 29th Classes @12.30pm 5 & 6pm

Saturday December 30th Class @ 10.30am

Monday January 1st New Years Day CLOSED

Tuesday January 2nd FULL TIMETABLE RESUMES

 

January starts – the best training month of the year.

 

 

 

 

Training for the week ahead Nov 27th

Training for the week ahead Monday Nov 27th

Monday

Strength:

Clean 10x2

Accessory:

Clean High Pull 3x3

 

Conditioning:

Partner Workout: 18 min AMRAP

10 Cal Row (each)

10 Deadlifts 60/40kg (each)

10 Burpees Over Bar (each)

10 Toes To Bar (each)

 

 

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

3 min Plank/Bridge Test

 

Conditioning:

50/40/30/20/10

Wall Balls

Kettlebell Swings (American)

 

Wednesday:

‘Dirty 30’ Or ‘Filthy 50’

 

AB’S BLAST

 

Thursday:

Strength:

Bench Press 3x10

Accessory:

Single Arm Row 3x10

Dips 3x10

Conditioning:

7 min AMRAP

Start with 1 rep each and add 1 rep each round

Hang Squat Clean 60/40kg

Burpees Over Bar

 

3 min Rest

 

7 min AMRAP

Start with 1 rep each and add 1 rep each round

Push Press/Jerk 60/40kg

10 Double Unders (Add 10 reps each round)

 

 

Friday

Strength:

Deadlift 3x10

Accessory:

Barbell Good Mornings 3x10

 

Conditioning:

2 Rounds of:

1 min on/off:

Snatch

Ring/Bar Muscle Ups Or Pull Ups

Toes To Bar

Burpee Box Jump Overs

 

 

Saturday

Partner Workout:

 1 or 2 Partner wods chosen at random form the 'bag of wods'

The week ahead Nov 20th

Training for the week ahead Monday Nov 20th

Monday:

Strength:

Clean 10x2

 

Conditioning:

50 Double Unders/100 skips

40 Sit Ups

30 Overhead Dumbell Lunges (Left)

20 Pull Ups

10 Cleans 80/50kg

20 Pull Ups

30 Overhead Dumbell Lunges (Right)

40 Sit Ups

50 Double Unders /100 Skips

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Bulgarian Split Squat 3x10

 

Conditioning:

5 Rounds of:

3 mins on/1 min off:

3 Thrusters 40/30kg

6 Burpees

9 Box Jumps

 

 

Wednesday:

20 min AMRAP

12 Cals Row/Bike

12 Power Snatch 40/30kg

12 Toes To Bar

 

AB’S BLAST

 

Thursday:

Strength:

Bench Press 3x10

Accessory:

Single Arm Row & Dips 3x10

Conditioning:

7 min AMRAP

10 Dumbell Snatch 25/15kg

10 Push Ups/HSPU

3 mins rest

7 min AMRAP

10 Wall Balls

10 Pull Ups

 

Friday:

Strength:

Deadlift 3x10

Accessory:

Weighted Step Ups 3x10

Conditioning:

2 Rounds of:

1 min on/off:

Clean & Jerk 60/40kg

Burpee Box Jumps

Rope Climbs

Overhead Squat/Front Squat

 

 

 

 

Saturday:

Partner Workout

‘Frantasyland’

21-15-9

Thrusters 42.5/30kg & Pull Ups

15-12-9

Thrusters 50/35kg & Chest To Bar Pull Ups

12-9-6

Thrusters 60/40kg & Bar Muscle Ups

 

Finisher?

Training for the week ahead Nov 13th:

Monday Nov 13th

Strength:

Clean 10x2

Accessory:

Box Jumps 5x3 jumps

Squat Jumps 5x3

 

Conditioning:

Partner 10 mins

2 Clans

4 Burpees Over The bar

6 Partner Wall Balls

 

Tuesday:

Strength:

Back Squat 3x10 reps

Accessory:

Weighted Step Ups 3x10 reps each leg

 

Conditioning:

50 Calorie Row

40 Toes To Bar/Knee Raises

30 Hang Power Cleans 50/30kg

20 Thrusters 50/30kg

10 Burpees Over The Bar

 

 

Wednesday:

20 min AMRAP

1 Rounds of Cindy:

5 Pull Us

10 Push Ups

15 Air Squats

1 Clean & Jerk 70/45kg

Add 1 rep of C&J each round.

 

AB’S BLAST

 

Thursday:

Strength:

Bench Press 3x10 reps

Accessory:

Single Arm Row 3x10 reps

 

Conditioning:

Tabata: (As a pair)

Dumbell Snatch & Skipping/Double Unders

Wall Balls & Burpees

 

Friday:

Strength;

Deadlift 3x10 reps

Accessory:

Lunges 3x10 reps each leg

 

Conditioning:

‘Jackie’

1km Row

50 Thrusters 20/15kg

30 Pull Ups

 

Saturday:

Partner WOD:

Share reps as required:

‘Isabel’

30 Snatch 60/40kg

‘Elizabeth’

21-15-9

Squat Cleans

Ring Dips

‘Nancy’

400m (Run 200m each)

15 Overhead Squats 40/5kg

 

AB’S BLAST

 

 

The week ahead Nov 6th

Training for the week ahead Nov 6th:

Monday:

Strength:

Clean 10x2 reps

 

Accessory:

Plyometrics:

Broad Jumps/Squat Jumps 5x3 each

 

Conditioning:

15 min AMRAP

10 Overhead or Front Squat 50/30kg

10 Toes To Bar

50 Double Unders/Skips

 

Tuesday:

Strength:

Back Squat 3x10 reps

Accessory:

Barbell Good Mornings 3x10 reps (Light weight)

 

Conditioning:

5 Rounds of 3 mins on/1 min off:

‘The Chief’

3 Power Cleans

6 Push Ups

9 Air Squats

 

Wednesday:

30 min AMRAP

150m Run

15 Wall Balls

15 Pull Ups

15 Sit Ups

15  Box Jumps

15 Knees To Elbows

 

AB’S BLAST

 

Thursday:

Strength:

Bench Press 3 x10 reps

Accessory:

Pull Ups 3x10 reps

Dips 3x10 reps

 

Conditioning:

For time:

30 Cal Row

30 Thrusters 50/30kg

30 Burpees Over The Bar

 

Friday:

Strength:

Deadlift 3x10 reps

Accessory:

Weighted Lunges 3x10 reps each leg

 

Conditioning:

‘Chipper Friday’

50 Push Ups

40 Burpee Box Jumps

30  Dumbell Snatch (each arm) 25/15kg

2 Rope Climbs

10 Dips Or Muscle Ups

 

 

Saturday:

Partner WOD:

Complete the following as fast as possible:

Partner Grace 30 Clean & Jerks 60/40kg

Partner Fran 21/15/9 Thrusters & Pull Ups

Partner 2km Row

Share reps & distance as required.

 

AB’S BLAST

 

 

 

 

 

The week ahead Tues Oct 31st

GYM CLOSED Bank Holiday Monday:

 

Tuesday:

Strength:

Back Squat 3 x 10

Accessory:

Lunges 3 x 10 each leg

 

Conditioning:

Partner WOD

20 min AMRAP

6 Thrusters 42.5/30kg each

9 Burpees each

12 Box Jumps/step Ups each

 

Wednesday:

30 min AMRAP

150m Run

15 Toes To Bar/Knee Raises

15 Push Ups/HSPU

15 Power Cleans 60/40kg

15 Cal Bike/Row

 

AB’S BLAST

 

Thursday:

Strength:

Deadlift 3 x 10

Accessory:

Pistol Squat 3 x 10 each leg

 

Conditioning:

TABATA:

20 seconds on/10 off:

Dumbell Snatch 25/15kg

Skipping/Double Unders

Wall Balls

Burpees

 

Friday:

Strength:

Bench Press 3 x 10

Accessory:

Dips 3 x 10

Strict Chin Ups 3 x 10

 

Conditioning:

12/9/6/3

Overhead Squat or Front Squat 60/40kg

Pull Ups Or Bar Muscle Ups

 

 

Saturday:

EMOTM x 10

Clean x 2

 

5 Rounds of:

400m Run

15 Thrusters 42.5/30kg

Training for the week ahead Oct 23rd

Strength:

Back Squat 3x10 reps

Accessory:

Weighted Step Ups 3x10 reps each leg

 

Conditioning:

21/15/9

Thrusters 42.5/30kg

Pull Ups

50 Double Unders/Skips each round

 

 

Tuesday:

Strength:

Squat Clean & Split Jerk

Accessory:

Hang Power Clean 3x10 reps

 

Conditioning:

‘Grace’

30 Clean & Jerks for time

 

Wednesday:

30 min AMRAP

40 Dumbell Snatches 22.5/15kg

30 Wall Balls

20 Toes To Bar/Knee Raises

10 Push Ups/HSPU

1 Rope Climb/Peg Board

 

AB’S BLAST

 

Thursday:

Strength:

Deadlift 3x10 reps

Accessory:

Bulgarian Split Squat 3x10 reps each leg

 

Conditioning:

TABATA:

Cal Row/Bike

Sit Ups

Jumping Lunges

Burpees

 

 

 

Friday:

Strength:

Bench Press 3x10 reps

Accessory:

Dips 3x10

Chin Ups 3x10

 

Conditioning:

10 min AMRAP

1 Power Snatch

1 Burpee Over The Bar

Add 1 rep each round.

 

 

Saturday:

½ Murph Or Full Murph.

(You can eat whatever you like all Bank Holiday Weekend if you do Murph!)

THE POWER IS BACK!

The electricity is back on so all classes are going ahead this evening 5/6/7/8pm.

 

GYM CLOSED

There is no power at the gym today, Tuesday, so the gym will remain closed until further notice. Last Updated 10.30am.

Apoligies for any inconvenience.

The week ahead Oct 23rd

Strength:

Back Squat 3x10

Accessory:

Weighted Lunges 3x20 reps

 

Conditioning:

Partner 20 min AMRAP

Share reps as required.

100 Wall Balls

80 Burpee Box Jumps

60 Toes To Ba/Knee Raises

 

Tuesday:

EMOTM x 10

Squat Clean & Split Jerk x 2 (Go light and get technique right)

Accessory:

Hang Power Clean 3x10

 

Conditioning:

5min AMRAP

10 Cal Bike/Row

10 Push Press/Jerk 60/40kg

Rest 3 mins

5 min AMRAP

10 Double Unders/Skips

10 Dumbell Snatches 25/15kg

Rest 3 mins

5 min AMRAP

10 Power Cleans 60/40kg

10 Lateral Bupees Over Bar

 

 

Wednesday:

30 min AMRAP

200m Run

40 Kettlebell Swings 24/16kg

30 Sit Ups

20 Cal Row/Bike

10 Overhead Or Front racked Kettlebell Lunges

5 Ring Dips Or Bar Dips

1 Rope Climb Or Peg Board.

 

AB’S BLAST

Turkish Get Up with dumbbell or kettlebell.

 

 

Thursday:

Strength:

Deadlift 3x10 (touch and go – no dropping bars)

Accessory:

Thrusters 3x10

 

Friday:

Strength:

Bench Press 3x10

Accessory:

Super Set:

Strict Pull Ups 3x10

Push Ups/Strict HSPU 3x10

 

Conditioning:

20/15/10/5

Thrusters 45/32.5kg

Pull Ups (Chest To Bar)

 

 

Saturday:

EMOTM x 10

Snatch x2

 

Conditioning TBC

 

 

 

The week ahead Oct 9th

Training for the week ahead:

Monday:

Strength:

Back Or Overhead Squat 5x3

Accessory:

Overhead Or Front racked Lunges 3x12 steps

 

Conditioning:

21/15/9

Cal Bike/Row

Thrusters 42.5/30kg

Toes to bar/Knee Raises

 

Tuesday:

Strength:

Bench Press

Accessory:

Single Arm Row

Conditioning:

EMOTM x 5 rounds:

Min 1: Strict Chin Ups x 10

Min 2: Wall Balls x 10

Min 3: Push Ups/Strict HSPU x 10

Min 4: Cal Bike/Row x 10

 

Wednesday:

Conditioning:

30 min AMRAP

150m Sandbag Run

5 Deadlifts 100/60kg

10 Burpees Over The bar

1 Peg Board/Rope Climb

15 Sit Ups

(Wear a weight vest if doing the Filthy 150!)

 

AB’S BLAST: 40 on/20 off x 3

Russian Twist

Plank Knees To Elbows

Hollow Hold

 

Thursday:

Strength:

EMOTM x 10

Squat Clean x 2

Accessory:

Broad Jumps/Squat Jumps 5x3

 

Conditioning:

21/15/9

Power Cleans 60/40kg

Box Jump Overs

 

 

Friday:

Strength:

EMOTM x 10

Dumbell Snatch x 3 reps each arm. Go heavy as possible with good form.

Accessory:

Single Arm Dumbell Shoulder Press 3x 6 reps.

Conditioning:

40/30/20/10

 

Pistols/Air Squats

Sit Ups/Toes to Bar

Double Unders/Skips

(Run 200m at end of each round)

 

Saturday:

TBC

 

 

 

 

The week ahead Sept 26th

Training for the week ahead:

 

Monday:

 

Strength:

Back Squat 5x3

 

Conditioning:

250 Row

10 Squats

10 Push Ups

10 Sit Ups

10 Box Jumps

10 Kettlebell Swings

10 Pull Ups

 

AB’S BLAST:

40 on/20 off:

Hollow Hold

Russian Twist

Plank

 

Tuesday:

Strength:

Bench Press 5x3

 

Accessory: Single Arm Row 3x6

 

Conditioning:

Partner Workout:

16 min AMRAP

150m Run (One after the other)

5 Clean & Jerks each

10 Wall Balls each

 

Wednesday:

 

 

30 min AMRAP

50 Double Unders/Skips

20 Dumbell Snatches (10 each arm)

15/12 Calories Row Or Bike

10 Burpees

5 Overhead/Front Squats 40/30kg

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

L-Sit Hold

Plank Knees To Elbows

Deadbugs

 

Thursday:

Every Min ON The Min x 10:

Hang Clean

Clean

 

Accessory:

Plyometrics (Broad jumps/Squat jumps)

 

‘Elizabeth’

21/15/9

Squat Cleans 60/40kg

Ring Dips

 

Friday:

Strength

5x5 Pull Ups/Ring Muscle ups

 

Accessory:

Push Ups Or Strict Handstand Push Ups 3x6

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Hang Power Snatch 50/30kg

Toes To Bar

Pistols

 

Saturday:

Aerobic Conditioning Workout:

‘Kelly’

5 Rounds of:

400m Run

30 Box Jumps/Step Ups

30 Wall Balls

 

 

 

 

 

 

How do I prepare?

MM7 is only 48 hours away.

 

How do I prepare?

 

  1. Your hard training is done. You ARE fit enough. If you go to the gym just practise the movements involved in the workouts at moderate intensity but refrain from doing the full workouts. It’s important to taper before an athletic event.
  2. Hydrate appropriately, eat healthy nutritious food and get to bed early. Avoid alcohol.
  3. Stretch and stay loose.
  4. Visualise yourself feeling good on sat morning and performing well in the workouts. There will be a few nerves early on but after workout 1 they will dissipate and you’ll relax.
  5. Enjoy the day on Saturday. Appreciate the fact that you are healthy and fit and able to take part in a fitness event. There are many who would love to be in your shoes but are unable due to ill health, disability etc.
  6. Positive self-talk. On Fri evening when there are pre-events doubts brush them aside with positive self-talk such as: I am fit, I am strong, I am ready, I am the foal! Etc

Be prepared!

Can every compeitor type out their heat list info like the following and put it in their pocket for Saturday.

You are expected to know what you are doing and when. A competition is not like a class where you are told exactly what to do, a comp is all about knowing yourself what is involved. You need to know the workuts, the reps involved and your heat start time. The teams captain also needs to write the teams score on the whiteboard after each workout.

Heat 5: Wall ball/Deadlift/Row
10.35 Barry Whealan & Gerard McAuliffe

Heat 6: Obstacle Course:
11.40 Barry Whealan & Gerard McAuliffe

‘Chipper Workout’
Heat 4: 12.45 
Barry Whealan & Gerard McAuliffe

MM7 Heat List and Timetable:

Teens:

Sinead Lane & Ellie Glavin

Ben Buckley & Luke Brophy

 

Novice:

Aisling O’Connor & Elaine Moloney

Maire Hogan & Shauna Hutton

Ursula Tobin & Roisin McEvoy

Eimear O’Sullivan & Catriona Murphy

Anne Marie Twomey & Laura O’Callaghan

 

Donny Carey & Shane Crean

Brendan Foley & Finbar Moloney

Damien Blake & Don Donovan

David Sheahan & Bjorn Ludick

 

 

Intermediate:

Katie McCarthy & Karen O’Sullivan

Karen Hutton & Charlotte Butler

Megan Bean & Ciara Taylor

 

Alan Cambridge & Rowan Bray

Ian O’Mahony & Darragh Twomey

Brendan Fleming & Darren Kiely

Barry Whealan & Gerard McAuliffe

 

 

 

Masters:

Sandra Howard & Maria Blumenthal

 

Keith Moynihan & Neil Lucey

Hugh Healy & Eddie Sheehan

Brian Holland & Keith Burns

 

Advanced:

Finula Goggin & Michelle Nagle

Darren Whelan & Tadgh Carroll

Kevin McCarthy & Niall McCarthy

Anthony Barrett & Mikey Flynn

 

Workout 1: 10 min AMRAP Deadlift/WallBall/Row

Heat 1:  9.30am

Teen Girls & Novice Ladies

Teens:

Sinead Lane & Ellie Glavin

Novice:

Aisling O’Connor & Elaine Moloney

Maire Hogan & Shauna Hutton

 

Heat 2: 9.45am

Novice Ladies:

Ursula Tobin & Roisin McEvoy

Eimear O’Sullivan & Catriona Murphy

Anne Marie Twomey & Laura O’Callaghan

 

 

 

 

 

 

Heat 3: 10.00am

 

Teen Boys & Novice Men

Teens:

Ben Buckley & Luke Brophy

Novie Men:

Donny Carey & Shane Crean

Brendan Foley & Finbar Moloney

Damien Blake & Don Donovan

David Sheahan & Bjorn Ludick

 

Heat 4: 10.15am

Intermediate & Masters Women

Intermediate:

Katie McCarthy & Karen O’Sullivan

Karen Hutton & Charlotte Butler

Megan Bean & Ciara Taylor

Masters:

Sandra Howard & Maria Blumenthal

 

Heat 5: 10.35am

Intermediate Men:

Alan Cambridge & Rowan Bray

Ian O’Mahony & Darragh Twomey

Brendan Fleming & Darren Kiely

Barry Whealan & Gerard McAuliffe

 

 

Heat 6: 10.45am

Masters Men:

Keith Moynihan & Neil Lucey

Hugh Healy & Eddie Sheehan

Brian Holland & Keith Burns

 

Heat 7: 11.00am

Advanced men & Women:

Finula Goggin & Michelle Nagle

Darren Whelan & Tadgh Carroll

Kevin McCarthy & Niall McCarthy

Anthony Barrett & Mikey Flynn

 

Obstacle Course Heat List:

 

Heat 1:

Advanced men & Women:

9.30 Darren Whelan & Tadgh Carroll

9.34 Kevin McCarthy & Niall McCarthy

9.38 Anthony Barrett & Mikey Flynn

9.42 Finula Goggin & Michelle Nagle

 

 

Heat 2:

Masters Men:

9.50 Keith Moynihan & Neil Lucey

9.54 Hugh Healy & Eddie Sheehan

9.58 Brian Holland & Keith Burns

 

Heat 3:

Teens:

10.14 Sinead Lane & Ellie Glavin

Novice Women:

10.18 Aisling O’Connor & Elaine Moloney

10.22 Maire Hogan & Shauna Hutton

10.26 Ursula Tobin & Roisin McEvoy

10.30 Eimear O’Sullivan & Catriona Murphy

10.34 Anne Marie Twomey & Laura O’Callaghan

 

Heat 4:

Teens:

10.40 Ben Buckley & Luke Brophy

Novie Men:

10.44 Donny Carey & Shane Crean

10.48 Brendan Foley & Finbar Moloney

10.52 Damien Blake & Don Donovan

10.56 David Sheahan & Bjorn Ludick

 

Heat 5:

Intermediate & Masters Women

Intermediate:

11.06 Katie McCarthy & Karen O’Sullivan

11.10 Karen Hutton & Charlotte Butler

11.14 Megan Bean & Ciara Taylor

Masters:

11.18 Sandra Howard & Maria Blumenthal

 

Heat 6:

Intermediate Men:

11. 28 Alan Cambridge & Rowan Bray

11.32 Ian O’Mahony & Darragh Twomey

11.36 Brendan Fleming & Darren Kiely

11.40 Barry Whealan & Gerard McAuliffe

 

‘Chipper Workout’

Heat 1: 12.00pm

Sinead Lane & Ellie Glavin

 

Novice:

Aisling O’Connor & Elaine Moloney

Maire Hogan & Shauna Hutton

Ursula Tobin & Roisin McEvoy

Eimear O’Sullivan & Catriona Murphy

Anne Marie Twomey & Laura O’Callaghan

 

Heat 2: 12.15pm

Teens:

Ben Buckley & Luke Brophy

Novice Men:

Donny Carey & Shane Crean

Brendan Foley & Finbar Moloney

Damien Blake & Don Donovan

David Sheahan & Bjorn Ludick

 

Heat 3: 12.30pm

Intermediate & Masters Women

Intermediate:

Katie McCarthy & Karen O’Sullivan

Karen Hutton & Charlotte Butler

Megan Bean & Ciara Taylor

Masters:

Sandra Howard & Maria Blumenthal

 

Heat 4: 12.45pm

Intermediate Men:

Alan Cambridge & Rowan Bray

Ian O’Mahony & Darragh Twomey

Brendan Fleming & Darren Kiely

Barry Whealan & Gerard McAuliffe

 

Heat 5: 1.00pm

Masters Men:

Masters Men:

9.50 Keith Moynihan & Neil Lucey

9.54 Hugh Healy & Eddie Sheehan

9.58 Brian Holland & Keith Burns

 

Heat 6: 1.15pm

Advanced men & Women:

Finula Goggin & Michelle Nagle

Darren Whelan & Tadgh Carroll

Kevin McCarthy & Niall McCarthy

Anthony Barrett & Mikey Flynn

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Members Barbeque Sat Sept 23rd

Members Barbeque Saturday Sept 23rd from 7.30pm

All current members welcome!

Luceys Butchers will drop over the the food cooked and prepared.

Please bring your own wine, beer etc.

'Selfies permitted!'

Updated MM7 workouts.

Updated workouts.

After getting some feedback i've made the following changes to MM7:

Intermediate and Masters men no longer need to do Peg Board, they both do the rope climb instead in obstacle course workout. (Oh the shame!)

Intermediate women do chin over bar pull ups instead of Chest to bar and the Clean & Jerk weight is 35kgs in the Chipper workout.

Advanced Females do 10 cal row/16 cal Assault Bike.

MALLOW MANIA 7
Saturday Sept 23rd
Start 9.00am
Finished by lunchtime.

Annual Members Barbeque catered by Luceys Butchers.
Saturday Sept 23rd 7.30pm- 11.00pm

Teens & Novice workouts: (Aim to get as many reps as possible in 10 mins)
AMRAP 10 minutes
4 Deadlifts 60/40kg
8 Wall Balls men 9ft 20lb’s/women 8ft 14lb’s
12 Cal Row
Share out the reps any way you like.
Tag your partner every time before they start their movement.
 

Chipper: (For time)
200m run (Athlete A goes first then tags Athlete B)
50 Skips (Both athletes must finish run before commencing skips)
40 Kettlebell Swings overhead 16/12kg
30 Clean & Jerks 40/25kg
20 Synchro Burpees Over The Bar (Athletes perform the burpees simultaneously)
10 Front Squats 40/25kg
Share out the reps as required.

Obstacle Course
Athletes A&B:
1 Combined Sled Push
1 Rope Climb (Novice - Pull To Standing) (Teens - Climb Rope)
5 Jumping Pull Ups Or Pull Ups
10 Push Ups (On Knees Or Toes)
Crawl Under Orange Mat
20 Cals on Assault Bike
10 Burpee Med Ball Box Vault Overs 20/14lb’s
1 Sandbag Hill Run
10 Ab Mat Sit Ups.

Athletes are timed individually and team score is both times added together.


Intermediate & Masters workouts:
10 min AMRAP
4 Deadlifts 100/60kg
8 Wall Balls 20lb’s 10ft/14lb’s 9ft
12 Cal Row

Chipper:
400m Run (Athlete A goes first then tags Athlete B)
150 Skips OR 50 Double Unders (Both athletes must finish run before commencing double unders)
40 Kettlebell Swings Overhead 24/16kg
30 Clean & Jerks 60/35kg
20 Toes To Bar
10 Chest Pull Ups (Men chest to bar/women chin over bar)

Intermediate & Masters Male Obstacle Course: (Clock starts for both athletes at the same time)
Athletes A performs:
1 Individual Sled Push
1 Rope Climb
5 Pull Ups
10 Ring Push Up
Crawl Under Orange Mats
20 Cal Assault Bike
10 Burpee Med Ball Box Vault Overs 30lb’s
1 Sandbag Hill Run
10 GHD Sit Ups
 

Athlete B Performs: (Clock starts for both athletes at the same time)
1 Individual Sled Push
1 Rope Climb
5 Pull Ups
10 Ring Push Ups
Crawl Under Orange Mats
20 Cal Assault Bike
10 Burpee Med Ball Box Vault Overs 30lb’s
1 Sandbag Hill Run
10 GHD Sit Ups

Intermediate & Masters Female
Athletes A&B Perform:
1 Combined Sled Push
5 Pull Ups
10 Push Ups (Hand release from floor)
Crawl Under Orange Mats
20 Cal Assault Bike
10 Burpee Med Ball Box Vault Over 20lb’s
1 Sandbag Hill Run
10 Med Ball Sit Ups 14lb’s

Advanced Workouts:
10 min AMRAP
4 Deadlifts 120/80kg
8 Wall Balls 30/20lb’s
12 Cal Row (Female 10 Cals)
Share out reps as required

Chipper
800m Run each (Athlete A goes first then tags Athlete B)
100 Double Unders (Both athletes must finish run before commencing double unders)
40 Kettlebell Swings Overhead 32/24kg
30 (15 Clean & Jerks & 15 Power Snatch- shared in any way 60/40kg)
20 Toes To Bar
10 Burpee Ring Or Bar Muscle Ups (Athletes choice)
(Female: 5 Burpee Muscle Ups & 5 Burpee Chest To bars)


Obstacle Course:
Athlete A:
1 Peg Board
5 Bar Muscle ups (Female 5 Chest To Bar Pull Ups)
10 HSPU
Crawl Under Orange Mat
20 Cal Assault Bike (Female 16 Cals)
10 Burpee Med Ball Box Climb Overs 30/20lb’s
1 Sandbag Hill Run
10 GHD Sit Ups


Athlete B:
1 Legless Rope Climb
5 Ring Muscle Ups
10 HSPU
Crawl Under Orange Mat
20 Cal Assault Bike (Female 16 Cals)
10 Burpee Med Ball Box Climb Overs 30/20lb’s
1 Sandbag Hill Run
10 GHD Sit Ups

Judging:
All Intermediate, Masters and Advanced athletes will be required to judge at some stage. The fact that you are judging your fellow competitors should ensure top class judging standards where no sloppy reps are accepted. Allowing poor range of motion is just punishing your own chances of doing well.

Scoring System:
Team Captains please write your Team Score on the whiteboard after each Heat.

1 point for the best score, 2 points for second, 3 points for 3rd etc.

The team with the lowest number of points wins.
Simples!








 

Mallow Mania 7

MALLOW MANIA 7

Saturday Sept 23rd

Start 9.00am

Finished by lunchtime.

 

Annual Members Barbeque catered by Luceys Butchers.

Saturday Sept 23rd 7.30pm- 11.00pm

 

Teens & Novice workouts: (Aim to get as many reps as possible in 10 mins)

AMRAP 10 minutes

4 Deadlifts 60/40kg

8 Wall Balls men 9ft 20lb’s/women 8ft 14lb’s

12 Cal Row

Share out the reps any way you like.

Tag your partner every time before they start their movement.

 

 

Chipper: (For time)

200m run (Athlete A goes first then tags Athlete B)

50 Skips (Both athletes must finish run before commencing skips)

40 Kettlebell Swings overhead 16/12kg

30 Clean & Jerks 40/25kg

20 Synchro Burpees Over The Bar (Athletes perform the burpees simultaneously)

10 Front Squats 40/25kg

Share out the reps as required.

 

Obstacle Course

Athletes A&B:

1 Combined Sled Push

1 Rope Climb (Novice - Pull To Standing) (Teens - Climb Rope)

5 Jumping Pull Ups Or Pull Ups

10 Push Ups (On Knees Or Toes)

Crawl Under Orange Mat

20 Cals on Assault Bike

10 Burpee Med Ball Box Vault Overs 20/14lb’s

1 Sandbag Hill Run

10 Ab Mat Sit Ups.

 

Athletes are timed individually and team score is both times added together. 

 

 

Intermediate Male & Masters Male workouts:

10 min AMRAP

4 Deadlifts 100/60kg

8 Wall Balls 20lb’s 10ft/14lb’s 9ft

12 Cal Row

 

Chipper:

400m Run (Athlete A goes first then tags Athlete B)

150 Skips OR 50 Double Unders (Both athletes must finish run before commencing double unders)

40 Kettlebell Swings Overhead 24/16kg

30 Clean & Jerks 60/40kg

20 Toes To Bar

10 Chest To Bar Pull Ups

 

Obstacle Course: (Clock starts for both athletes at the same time)

Athletes A performs:

1 Individual Sled Push

1 Peg Board

5 Pull Ups

10 Ring Push Up

Crawl Under Orange Mats

20 Cal Assault Bike

10 Burpee Med Ball Box Vault Overs 30lb’s

1 Sandbag Hill Run

10 GHD Sit Ups

 

 

Athlete B Performs: (Clock starts for both athletes at the same time)

1 Individual Sled Push

1 Rope Climb

5 Pull Ups

10 Ring Push Ups

Crawl Under Orange Mats

20 Cal Assault Bike

10 Burpee Med Ball Box Vault Overs 30lb’s

1 Sandbag Hill Run

10 GHD Sit Ups

 

Intermediate & Masters Female

Athletes A&B Perform:

1 Combined Sled Push

5 Pull Ups

10 Push Ups (Hand release from floor)

Crawl Under Orange Mats

20 Cal Assault Bike

10 Burpee Med Ball Box Vault Over

1 Sandbag Hill Run

10 Med Ball Sit Ups 14lb’s

 

Advanced Workouts:

10 min AMRAP

4 Deadlifts 120/80kg

8 Wall Balls 30/20lb’s

12 Cal Row

Share out reps as required

 

Chipper

800m Run each (Athlete A goes first then tags Athlete B)

100 Double Unders (Both athletes must finish run before commencing double unders)

40 Kettlebell Swings Overhead 32/24kg

30 (15 Clean & Jerks & 15 Power Snatch- shared in any way 60/40kg)

20 Toes To Bar

10 Burpee Ring Or Bar Muscle Ups (Athletes choice)

(Female: 5 Burpee Muscle Ups & 5 Burpee Chest To bars)

 

 

Obstacle Course:

Athlete A:

1 Peg Board

5 Bar Muscle ups (Female 5 Chest To Bar Pull Ups)

10 HSPU

Crawl Under Orange Mat

20 Cal Assault Bike

10 Burpee Med Ball Box Climb Overs 30/20lb’s

1 Sandbag Hill Run

10 GHD Sit Ups

 

 

Athlete B:

1 Legless Rope Climb

5 Ring Muscle Ups

10 HSPU

Crawl Under Orange Mat

20 Cal Assault Bike

10 Burpee Med Ball Box Climb Overs 30/20lb’s

1 Sandbag Hill Run

10 GHD Sit Ups

 

Judging:

All Intermediate, Masters and Advanced athletes will be required to judge at some stage. The fact that you are judging your fellow competitors should ensure top class judging standards where no sloppy reps are accepted. Allowing poor range of motion is just punishing your own chances of doing well. 

 

Scoring System:

Team Captains please write your Team Score on the whiteboard after each Heat.

 

1 point for the best score, 2 points for second, 3 points for 3rd etc.

 

The team with the lowest number of points wins.

Simples!

 

 

 

 

 

 

 

 

MM7 Registered teams

Teens:

Sinead Lane & Ellie Glavin

Ben Buckley & Luke Brophy

 

Novice:

Aisling O’Connor & Elaine

Maire Hogan & Shauna Hutton

Ursula Tobin & Roisin McEvoy

Eimear O’Sullivan & Catriona Murphy

Anne Marie Twomey & Laura O’Callaghan

Donny Carey & Shane Crean

Brendan Foley & Finbar Moloney

Damien Blake & Don Donovan

 

 

Intermediate:

Katie McCarthy & Karen O’Sullivan

Karen Hutton & Charlotte Butler

Megan Bean & Ciara Taylor

Alan Cambridge & Rowan Bray

Tim Riordan & Darragh Twomey

Brendan Fleming & Darren Kiely

 

 

 

Masters:

Keith Moynihan & Neil Lucey

Hugh Healy & Eddie Sheehan

Brian Holland & Keith Burns

 

Advanced:

Finula Goggin & Michelle Nagle

Darren Whelan & Tadgh Carroll

Kevin McCarthy & Niall McCarthy

Gerard McAuliffe & Arturs Vitols

Anthony Barrett & Mikey Flynn

Training for the week starting Sept 11th

Training for the week ahead Sept 11th

 

 

Monday

Strength:

Thrusters 5x3

Accessory:

Squat Jumps/Kneeling Squat Jumps 5x3

 

Conditioning:

Partner Workout

10 min AMRAP

4 Deadlifts

8 Wall Balls

12 Calorie Row

 

Tuesday:

Strength:

Pull Ups Or Muscle Ups 5x5

Accessory:

Push Ups Or HSPU 3x6 (Parallettes)

 

Conditioning:

Wednesday:

Strength:

Back Squat 5x3

Accessory:

Walking Lunges 3x12

 

Conditioning:

Partner Workout:

Novice Chipper: (For time)

200m run (Athlete A goes first then tags Athlete B)

50 Skips (Both athletes must finish run before commencing skips)

40 Kettlebell Swings overhead 16/12kg

30 Clean & Jerks 40/25kg

20 Synchro Burpees Over The Bar (Athletes perform the burpees simultaneously)

10 Front Squats 40/25kg

Share out the reps as required.

 

Intermediate Chipper:

400m Run (Athlete A goes first then tags Athlete B)

150 Skips OR 50 Double Unders (Both athletes must finish run before commencing double unders)

40 Kettlebell Swings Overhead 24/16kg

30 Clean & Jerks 60/40kg

20 Toes To Bar

10 Chest To Bar Pull Ups

 

Advanced Chipper:

800m Run each (Athlete A goes first then tags Athlete B)

100 Double Unders (Both athletes must finish run before commencing double unders)

40 Kettlebell Swings Overhead 32/24kg

30 (15 Clean & Jerks & 15 Power Snatch- shared in any way 60/40kg)

20 Toes To Bar

10 Burpee Ring Or Bar Muscle Ups (Athletes choice)

(Female: 5 Burpee Muscle Ups & 5 Burpee Chest To bars)

 

 

 

 

Thursday:

Strength:

Bench Press 5x3

Accessory:

Single Arm Row 3x6

 

Conditioning:

21/15/9

Overhead Squat 42.5/30g

Toes To Bar/Knee Raises

Double Unders/Skips

 

AB’S BLAST

 

Friday:

Strength:

EMOTM x 10

Snatch

Hang Snatch

Accessory:

Weighted Step Ups 3x 6 each leg

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Dumbell Snatch each arm 22.5/15kg

Burpee Box Jump Overs

 

 

Saturday:

Aerobic Conditioning Workouts

6 Rounds of:

250m Row

200m Run

10 Wall Balls

10 Burpees Over The Bar

5 Squat Cleans 60/40kg

 

 

 

 

 

Over 50's Fitness Class.

OVER 50'S FITNESS CLASS

A new class aimed at the over 50's age group will start on Monday Sept 11th at 10.30am at CrossFit Mallow.

This is a pay as you go class €10.

The goal of the class is to provide a fun fitness 45 minute class with your peers with the aim of improving the following:

Increase cardiovascular fitness
Improve flexibility and joint range of motion
Increase strength through bodyweight exercises such as the sit up, squat etc.
Become leaner
Improve blood pressure and cholesterol levels
Nutritional information provided.

No previous experience is necessary and all fitness levels are catered for.

Note: if a pre-existing medical condition exists or an individual is currently on prescribed medicated a Doctors note may be required before commencing the over 50's fitness programme.

Gerard McAuliffe 
CrossFit Mallow
Majestic Business Park
087 9047849

The week ahead Sept 4th

Training for the week ahead Monday Sept 4th

 

Monday:

Strength:

EMOTM x 10:

Hang Clean

Clean

Push press/Jerk

Accessory:

Broad Jumps 5x3

 

Conditioning:

Partner Workout

18 min AMRAP

6 Hang Power Cleans each

6 Pull Ups each (Chest To Bar) each

6 Burpees Over The Bar each

 

 

Tuesday:

Strength:

(Weighted) Pull Ups/Ring Muscle Ups 5x5

 

Accessory:

Dumbell Chest Press 3x6 (Go heavy)

 

Conditioning:

5 Rounds of:

3 min on/1 min off:

3 Deadifts 100/70kg

6 Box Jumps/Step Ups 24’’/20’’

9 Push Ups

 

Wednesday:

Strength:

Back Squat 5x3

Accessory:

Weighted Lunges 3x12 Steps (Go heavy)

 

Conditioning:

10 min AMRAP:

Ladder:

1 Clean & Jerk 60/40kg (Add 1 rep each round)

10 Double Unders (Add 10 reps each round)

 

 

Thursday:

Strength:

Bench Press 5x3

Accessory:

Single Arm Row 3x6 (Go heavy)

 

Conditioning:

Tabata Interval:

Bike/Rower

Toes To Bar/Sit Ups

Burpees

Thrusters 40/30kg

 

Friday:

Strength:

EMOTM x10

Power Snatch

Hang Power Snatch

Accessory:

Bulgarian Split Squats

3x6 each leg (Go heavy)

 

Conditioning:

Sprint WOD:

500m Row

10 Push Ups/HSPU

10 Power Snatch

10 Burpees Over The Bar

 

Rest 3 mins

200m Run

30 Wall balls

20 Pull Ups

10 Toes To Bar

 

Saturday:

 

Aerobic Conditioning Workout:

5 Rounds of:

250m Row

200m Run

10 Burpees

10 wall Balls

30 Double Unders

 

 

The AB’S BLAST will be put in any day there is time during the 60 min class.

 

NEW CLASS

New Class Starting Wed Sep 6th.

Every Wednesday at 10.30am.

The 10.30am class will be running every Tues,Wed and Thur at 10.30am.

The ideal class for anyone on shift work or after dropping the kids to school.

It starts Wednesday Sept 6th.

Training for the week ahead August 28th

Training for the week ahead Monday Aug 28th

 

Monday:

Strength:

Bench Press work up to a 5 rep max. Use spotters

Accessory:

Ring Rows 3x8 (Feet Elevated)

 

Partner Workout:

5 min AMRAP

5 Thrusters 42.5/30kg

5 Burpees Over The bar

Rest 1 min.

5 min AMRAP

8 Wall Balls

8 Pull Ups

Rest 1 min.

5 min AMRAP

5 Front Or Overhead Squats 42.5/30kg

10 Toes To Bar

 

Finisher: 50 Sit Ups (GHD)

 

Tuesday:

Strength:

Back Squat 5x5

Accessory:

Walking Lunge Overhead Or Front racked 3x 16 steps

 

Conditioning:

40/30/20/10

Dumbell Snatch 22.5/15kg

Skipping/Double Unders

 

 

Wednesday:

Strength:

Hang Clean

Clean

Push press/Jerk

 

Accessory:

Box Jumps 5x5

 

Conditioning:

TABATA:

Rowing

Power Cleans 60/40kg

Skipping

Air Squats/Pistols

 

Thursday:

Conditioning:

The Seven

7 Rounds of:

7 Push Ups/HSPU

7 Thrusters 60/40kg

7 Knees To Elbows

7 Deadlifts 120/80kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull Ups

 

AB’S BLAST

 

Friday:

Strength:

Kipping technique/Weighted Pull Ups/Ring Muscle Ups 5x5

Accessory:

Dumbell Chest Press 3x8

Conditioning:

 

Sprint WOD

250m Row

10 Power Snatch 50/30kg

10 Burpees

10 Pull Ups

 

Rest 5 mins

Run 400m

10 Clean & Jerks 50/30kg

10 Toes to Bar

10 Push Ups Or HSPU

 

AB’S BLAST

 

 

Saturday:

EMOTM x10 (Every min on the min)

Power Snatch

Hang Power Snatch

 

Obstacle Course Practise. 

Training for the week ahead August 28th

Training for the week ahead Monday Aug 28th

 

Monday:

Strength:

Bench Press work up to a 5 rep max. Use spotters

Accessory:

Ring Rows 3x8 (Feet Elevated)

 

Partner Workout:

5 min AMRAP

5 Thrusters 42.5/30kg

5 Burpees Over The bar

Rest 1 min.

5 min AMRAP

8 Wall Balls

8 Pull Ups

Rest 1 min.

5 min AMRAP

5 Front Or Overhead Squats 42.5/30kg

10 Toes To Bar

 

Finisher: 50 Sit Ups (GHD)

 

Tuesday:

Strength:

Back Squat 5x5

Accessory:

Walking Lunge Overhead Or Front racked 3x 16 steps

 

Conditioning:

40/30/20/10

Dumbell Snatch 22.5/15kg

Skipping/Double Unders

 

 

Wednesday:

Strength:

Hang Clean

Clean

Push press/Jerk

 

Accessory:

Box Jumps 5x5

 

Conditioning:

TABATA:

Rowing

Power Cleans 60/40kg

Skipping

Air Squats/Pistols

 

Thursday:

Conditioning:

The Seven

7 Rounds of:

7 Push Ups/HSPU

7 Thrusters 60/40kg

7 Knees To Elbows

7 Deadlifts 120/80kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull Ups

 

AB’S BLAST

 

Friday:

Strength:

Kipping technique/Weighted Pull Ups/Ring Muscle Ups 5x5

Accessory:

Dumbell Chest Press 3x8

Conditioning:

 

Sprint WOD

250m Row

10 Power Snatch 50/30kg

10 Burpees

10 Pull Ups

 

Rest 5 mins

Run 400m

10 Clean & Jerks 50/30kg

10 Toes to Bar

10 Push Ups Or HSPU

 

AB’S BLAST

 

 

Saturday:

EMOTM x10 (Every min on the min)

Power Snatch

Hang Power Snatch

 

Obstacle Course Practise. 

Training for the week ahead Aug 21st

Monday:

Strength:

Bench Press 5x5

Accessory:

Feet Elevated Ring Rows 3x8

 

Partner 12 min AMRAP

6 Push Press 60/40kg

9 Burpees Over The Bar

12 Wall Balls

 

 

Tuesday:

Strength:

Back Squat 5x5

Accessory:

Bulgarian Split Squats 3x8 each leg

 

5 min AMRAP

10 Pull Ups

10 Hang Power Cleans 60/40kg

Rest 3 mins

5 min AMRAP

10 Toes To Bar

10 Front Racked Lunges 60/40kg

 

Wednesday:

TBC

 

 

Thursday:

Strength:

Every min on the min on the min x10 (EMOTM)

Clean + Hang Clean + Push Jerk

Accessory:

Box Jumps 3x5

 

Conditioning:

21/15/9

Dumbell Snatch each arm 22.5/15kg

Burpee Box Jump Over 24’’/20’’

 

Friday:

Strength:

Weighted Pull Ups Or Strict Ring Muscle Ups 5x5

Accessory:

Dumbell Chest Press 3x8

 

3 Rounds of:

800m Run Or Row

10 Push Ups Or HSPU

1 Rope Climb/Peg Board

15 Sit Ups (GHD)

 

 

 

Saturday:

Strength:

EMOTM x10

Snatch + Hang Snatch

Accessory:

Overhead Squat 3x5

 

Conditioning:

Partner Workout & Obstacle Course Sprint.

(MM7 WOD try outs!)

 

Mallow Mania 7 (MM7) & Barbeque

Mallow Mania 7 (MM7)

& Barbeque

 

In- House Same-Sex partner Comp.

Advanced, Intermediate, Novice and Masters and Teens Categories. (35+)

The workouts will be straight forward and appropriate for each category.

 

Saturday Sept 23rd 9am-1pm.

Entry fee €20 per team.

 

Mallow Mania 7 will be an in-house competition solely for the members of CrossFit Mallow. The goal is to get 25 teams (50 competitors) involved across all the categories. We have enough athletes at the gym in each category to make it competitive. I would also like to see members that joined this year get involved and dip their toes into competitive CrossFit for the first time. 

Now is the time to choose a partner and category wisely. 2 males or 2 females on each team.

Sept 23rd only is 6 weeks away!

Registration will be available online via the CrossFit Mallow website on Friday August 18th.

All Teams MUST register online via www.crossfitmallow.ie

Places are limited to the first 25 teams that register on a first come first served basis.

Choose your partner wisely!

If you have any questions please ask Ger, Niall or Tadgh and we will be happy to help you choose a category or partner.

 

Note: Management and staff have the final say on which category each team is competing in.

(The Sandbagging Clause)

 

Annual Members Barbeque

CrossFit Mallow will host their annual members barbeque on the evening of Saturday Sept 23rd from 7.30pm. All members are welcome to attend. Lucys Butchers will be doing the catering and providing delicious burgers, sausages, chicken etc which will go down a treat after a tough day of CrossFit!

 

 

The week ahead Aug 14th

Training for the week ahead starting Monday August 14th

Strength:

Bench Press 5x5

Accessory:

Feet Elevated Ring Rows 3x8

 

Partner Workout:

20 min AMRAP

6 Dumbell Snatch each (3 left, 3 right arm)

8 Pull Ups each

10 Box Jumps each

12 Calorie Row each

 

AB’S BLAST

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Bulgarian Split Squats 3x8

 

Conditioning:

21/15/9

Toes To Bar

Burpees

Squat Cleans 60/40kg

 

 

 

Wednesday:

Conditioning:

‘Whitten’

 

Thursday:

Strength:

Shoulder Press 5x5

Accessory:

Rope Climb Or Peg Board x 3-5 reps.

 

Conditioning:

15 min AMRAP

Add 1 rep each round:

1 Thruster

1 Pull Up (Chest To Bar)

1 Push Up/HSPU

 

AB’S BLAST

 

Friday:

Strength:

Back Squat 5x5

Accessory:

Lunges 3x 16 steps (8 each leg)

 

Conditioning:

2 Rounds of:

2 min on/1 off

Assault Bike

Rowing

Running

Kettlebell Swings

Skipping/Double Unders

 

Saturday:

TBC

 

 

 

 

Training for the week ahead Aug 8th

Training for the week ahead:

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Weighted Step Ups  3x8 each leg

 

Conditioning:

Partner 16 min AMRAP

4 Power Cleans 60/40kg each

8 Pull Ups each

12 Wall Balls each

 

AB’S BLAST

 

Wednesday:

Strength:

Bench Press 5x5

Accessory:

Barbell Row 3x8

 

Conditioning:

25 min AMRAP

400m Run

10 Ring Or Bar Dips

10 Overhead Squats (42.5/30kg) Or Goblet Squats (32/24kg kettlebell)

10 Toes To Bar/Knee Raises

10 Push Ups Or Parallette HSPU

1 Rope Climb Or Peg Board Ascent

 

 

Thursday:

Strength:

Shoulder Press 5x5

Accessory:

Feet Elevated Ring Rows 3x8

 

Conditioning:

‘Nasty Girls’

3 Rounds of:

50 Air Squats

7 Ring Muscle Ups Or Pull Ups & Dips

10 Hang Power Cleans 60/40kg

 

 

Friday:

Strength:

Back Squat 5x5

Accessory:

Weighted Lunges 3x16 steps

 

Conditioning:

21/15/9

Thrusters 42.5/30kg

Calorie Row/Bike

 

AB’S BLAST

 

Saturday:

TBC

GYM CLOSED

GYM CLOSED BANK HOLIDAY MONDAY.

Training for the week ahead July 31st

Training for the week ahead Monday July 31st

 

Strength:

Front Squat 5x5

Accessory:

Dumbell Weighted Step Ups 3x8 each leg

 

Partner Workout

18 min AMRAP

10 Pull Ups each

10 Wall Balls each

10 Toes To Bar/Knee raises

5 Burpee Box Jumps

 

Tuesday:

Strength:

Bench Press 5x5

Accessory:

Dumbell Chest Press 3x8

 

Conditioning:

12/9/6/3

Clean & Jerk 70/40kg

Muscle Ups Or Strict Pull Ups & Dips

 

 

Wednesday:

‘Whitten’

5 Rounds of: (Scale to 3 or 4 rounds if needed)

22 Kettlebell Swings

22 Box Jumps

400m Run

22 Burpees

22 Wall Balls

 

Thursday:

Strength:

Dumbell Snatch 5x5 each arm (Go heavy)

Accessory:

Plyometrics: Broad Jumps/Squat Jumps 5x3

 

Finisher:

5 x Hill Sprints @ 80% effort.

 

Conditioning:

5 Rounds of:

5 Deadlift 120/80kg

10 Burpees Over The Bar

 

Friday:

Strength:

Back Squat 5x5

Accessory:

Pistols 3x8 each leg

 

Conditioning:

25/20/15/10/5

Calorie Row/Bike

Double Unders/Skipping

Push Ups Or HSPU

Toes To Bar

 

Saturday

A ‘Hero’ workout to kick start your August Bank Holiday Weekend!

 

 

The week ahead July 23rd

Training for the week ahead Monday July 23rd

 

Monday

Strength:

Front Squat 5x5

Accessory:

Front Racked Walking Lunge 3x16 steps

 

Partner Workout

12 min AMRAP

1 Clean & Jerk each

1 Burpee Over the Bar each

Add 1 rep each round.

 

Tuesday:

Bench Press 5x5

Accessory: (Superset)

Weighted Pull Ups 3x8

Weighted Dips 3x8

 

Conditioning:

3 Rounds of:

400m Run

21 Thrusters 42.5/30kg

12 Pull Ups

 

Wednesday:

5 Rounds of:

Fight Gone Bad

1 min Wall Ball

1 min Sumo Deadlift High Pull with kettlebells

1 min Box Jumps

1 min Push Press 35/25kg. (No dropping bars please)

1 min Rowing

1 min rest.

 

AB’S BLAST

 

Thursday:

Strength:

Shoulder Press 5x5

Accessory:

Single Arm Row 3x8

 

Conditioning:

5 Rounds of:

5 Squat Cleans

5 Bench Press

 

 

 

Friday

Strength:

Back Squat 5x5

Accessory:

1/2/3/4/5/6/7/8/9/10

Hang Power Snatch 40/30kg

Burpees Over The Bar

Toes To Bar/Knee Raises

 

Saturday:

Strength:

EMOTM 10x

Hang Snatch

Snatch

 

Conditioning:

A ‘Hero’ workout chosen at random.

 

 

Training for the week ahead Monday July 16th

Strength:

Front Squat 5x5

Accessory:

Front Racked Walking Lunges 3x16 steps

 

Conditioning:

21/15/9

Thrusters 42.5/30kg

Pull Ups

 

Tuesday:

Strength:

Clean & Jerk 10x2

Accessory:

Single Arm Row 3x8

 

Conditioning:

21/15/9

Power Cleans 60/40kg

Ring Dips Or Bar Dips

800m each round

 

Wednesday:

The Filthy 50 Or Dirty 30

 

AB’S BLAST

40 on/20 off x 3

L-Sit Hold

Hollow Hold

Plank

Deadbugs

 

Thursday:
Strength:

Bench Press 5x5

Accessory:

Strict Chin Ups 3x8

 

Conditioning:

Partner 15 min AMRAP

3 Strict Chin Ups Or Bar Muscle Ups

6 Push Ups Or HSPU

9 Deadlifts 100/70kg

 

Friday:

Strength:

Back Squat 5x5

Accessory:

Weighted Step Ups 3x8

 

 

 

Conditioning:

25/20/15/10/5

Thrusters 42.5/30kg

Toes To Bar

Double Unders/Skips

 

Saturday:

Workout drawn from the ‘Lucky bag’

 

 

 

The week ahead July 10th

Strength:

Front Squat 5x5

Accessory:

Front Racked Walking Lunges 3x16 steps

 

Conditioning:

21/15/9

Overhead Squat/Front Squat 42.15/30kg

Toes To Bar

Burpees Over The Bar

 

Tuesday:

Strength:

Clean & Jerk 10x2

Accessory:

Dumbell Shoulder Press 3x8

 

Conditioning:

Partner 20 min AMRAP

3 Power Cleans each 80/50kg

6 Push Ups Or HSPU

9 Pull Ups each

 

Wednesday:

30 min AMRAP

400m Run

30 Wall Balls

30 Kettlebell Swings 24/16kg

 

AB’S BLAST

35 on/25off x 3

L-Sit Hold

Hollow Hold

Plank

Deadbugs

 

Thursday:
Strength:

Bench Press 5x5

Accessory:

Strict Chin Ups 3x8

 

Conidtioning:

TABATA Intervals:

20 on/10 off x 8 rounds of each movement

 

Assault Bike

Dumbell Snatch

Row

Push Ups

Sit Ups

 

Friday:

Strength:

Back Squat 3x12

Accessory:

Bulgarian Split Squats 3x8 each leg

 

 

 

Conditioning:

1/2/3/4/5/6/7/8/9/10

Hang Squat Cleans 70/45kg

Burpees Over The bar

200m Run each round

 

Saturday:

Workout drawn from the ‘Lucky bag’

 

 

 

 

 

 

The week ahead July 3rd

Training for the week ahead:

 

Monday

Strength:

Front Squat 5x5

Accessory:

Overhead Walking Lunges 3 x 16 steps

 

Conditioning:

Tabata:

Calorie Assault Bike

Calorie Row

Wall Balls

Burpees

 

Tuesday

Strength:

Clean & Jerk 10 x 2

Accessory:

Strict Chin Ups 3x8

 

Conditioning:

20 min AMRAP

1 Power Clean (Add 1 rep each round)

5 Pull Ups Or Bar Muscle Ups

10 Toes To Bar

15 Deadlifts (Use same bar and weight as power clean)

30 Double Unders

 

Wednesday:

30 min AMRAP

10 Deadlifts 140/90kg

10 HSPU (Deficit)

10 Burpees Over The Bar

3 Rope Climbs

 

 

AB’S BLAST:

3 Rounds of:

30 seconds on/off:

Hollow Hold

Plank

L-Sit Hold

Deadbugs

 

Thursday

Strength:

Bench Press 5x5

Accessory:

Barbell Row 3x8

 

Conditioning:

21/15/9

Pull Ups (Chest To bar)

Thrusters 42.5/30kg

400m Run each round

 

Friday

Strength:

Back Squat 5x5

Accessory:

Bulgarian Split Squat 3x8 each leg

 

Conditioning:

5/10/15/20/25/30

Kettlebell Swings 24/16kg

Double Unders

Sit Ups

Box Jumps

 

 

Saturday

Strength:

Snatch 10x2

 

‘HERO Saturday’

Conditioning:

‘Lumberjack 20’

20 reps:

Deadlifts 120/80kg

Kettlebell Swings

Overhead Squats 50/35kg

Burpees

Pull Ups

Box Jumps

Dumbell Squat Cleans 22.5kg/15kg/s

Run 400m each round. 

Next weeks programming June 26th:

Next weeks programming:

‘Constantly varied functional movements performed at high intensity’ (Also known as CrossFit)

 

Next week there will be approximately 30 workouts in a hat, before each class one workout will be drawn from the hat. After a 10 minute warm up the workout will be performed.

Be ready for anything!

 

One of the main tenets of CrossFit is the ‘constantly varied’ part of the definition. In order to keep moving your fitness level forward you need to constantly change the stimulus. The human body adapts to a training stimulus quite quickly and if you keep doing the same thing over and over you will actually become less fit as your body becomes so used to the same stimulus. To put it simply you need to regularly change the type of workout that you do and how long you do it for.  

 

CrossFit founder Greg Glassman uses the phrase ‘the biggest change that occurs from doing CrossFit occurs between the ears’ - What he means here is that you develop tremendous mental strength. You develop a ‘ready for anything’ mentality. Physical suffering develops mental strength. I’ve seen that with myself and with most of the people that I’ve trained down through the years. You develop a confidence that no matter what life throws at you, you will be able to handle it.

In order to maximise your development both physically and mentally you need to step outside your comfort zone regularly, I would suggest at least twice a week. It’s not advisable or possible to push your limits every day but every second or third training session you should get uncomfortable to the point where you are close to or in the red zone. This is the area where the beauty lies and it is the area where most progress is made.

Next weeks workouts could throw up something quite straight forward or a real tough challenge to complete. Foster the mentality that no matter what it is you can get it done.

I know I can and I know all of you can, some of you just don’t know it yourselves yet.  Next week you will find out…

 

Monday June 19th

Monday:

Strength:

Chin Ups 3x 12 Reps

Accessory:

Single Arm Dumbell Shoulder Press 3x12

 

Conditioning:

4 Rounds of:

400m Run

12 Power Cleans 60/40kg

12 Toes To Bar

 

Tuesday:

Strength:

Back Squat 3x12

Accessory:

Kettlebell Walking Lunges 3x24 steps

 

Conditioning:

5 Rounds of:

EMOTM:

Min 1: 1 or 2 Rope Climbs

Min 2: 12 Push Ups Or HSPU

Min 3: 12 Box Jumps

Min 4: 12 Wall Balls 30/20lb’s

Mins 5: 12 Med Ball Or GHD Sit Ups

 

Wednesday:

5km Run/5km Row/6mile Bike

30 Power Snatch 60/40kg

 

AB’S BLAST:

100 Sledge Hammer Tyre Strikes

100 Sit Ups

 

Thursday:

Strength:

EMOTM 10x2

Push Jerk

Accessory:

Barbell Row 3x12

 

Conditioning:

Tabata Interval:

8 consecutive rounds of each movement

20 seconds on/10 off:

Assault Bike

Skipping/Double Unders

Rowing

Burpee Box Jumps Overs

Take 1 min break between movements

 

Friday:

Strength:

Back Squat 3x12

Accessory:

Deadlift 3x12 (moderate weight - touch and go)

 

Conditioning:

50 Dumbell Snatch 25/15kg

40 Burpees Over The Bar

30 Thrusters 42.5/30kg

20 Cal Row

10 Ring Or Bar Muscle Ups Or Dips

 

Saturday:

EMOTM

Hang Snatch

Snatch

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Pull Ups

Overhead Squat 42.5/30kg

200m Run each round.

 

Training for the week ahead June 12th

Training for the week ahead:

 

Monday

Strength:

Bench Press 3x12

Accessory:

Single Arm Row 3x12

 

Conditioning:

21/15/9

Pull Ups

Deadlifts 100/70kg

Wall Balls

 

Tuesday

Strength:

Back Squat 3x12

Accessory:

Weighted Step Ups 3x12

 

‘The Chief’

5 Rounds of:

3 min on 1 min off

3 Power Cleans 60/40kg

6 Push Ups

9 Air Squats

 

Wednesday

5km Run Or Row (Run to stone bridge in town and back again)

30 Clean & jerks 60/40kg

 

AB’S BLAST

3 Rounds of: 40 on 20 off

Knees To Elbows/Knee Raises

Hollow Hold

Plank

Russian Twists

 

Thursday

Strength:

EMOTM 10x2

Clean & Jerk

Accessory:

Broad Jumps 5x3

 

12 min AMRAP

6 Clean & Jerks 60/40kg

12 Burpee Box Jumps

 

Friday

Strength:

Back Squat 3x12

Accessory:

Bulgarian Split Squats 3x12

 

10/9/8/7/6/5/4/3/2/1

Wall Balls

Sit Ups

Push Ups Or HSPU

200m Run/Row/Bike each round

 

 

 

Saturday

Strength:

EMOTM

10x2

Snatch

Hang Snatch

Accessory:

High Box Jumps 5x5

 

Conditioning:

‘Helen’

3 Rounds of

400m Run

21 Kettlebell Swings

12 Pull Ups

The week ahead May 29th

Training for the week ahead Monday May 29th

 

Monday

Strength:

Bench Press 3x10

Accessory:

Chin Ups 3x10

 

Partner AMRAP

14 mins

4 Thrusters 60/40kg

8  Burpee Box Jumps 24’’/20’’

12 Toes To Bar/Knee Raises

 

Tuesday

Strength:

Back Squat 3x10

Accessory:

Weighted Steps 3x10 each leg

 

Conditioning:

3 Rounds of: 2 min on 1 off

Calorie Row

Double Unders

Dumbell Snatch

Running

 

Wednesday

35 min AMRAP

400m Run

12 Hang Power Cleans 50k/30g

12 Burpees Over The Bar

250m Row

1 Rope Climb Or Peg Board

12 Thrusters 50/30kg

12 Ring Dips Or Dips

 

 

AB’S BLAST

 

Thursday

Strength:

EMOTM 10x2

Clean & Jerk

Accessory:

Seated Box Jumps 3x5

 

Conditioning:

For time:

45 Cal Bike Or Row

20 Burpee Box Jumps Overs 30’’/24’’

15 Power Cleans 70/45kg

 

Friday

Strength:

Accessory:

Conditioning:

12/11/10/9/8/7/6/5/4/3/2/1

Wall Balls

Power Snatch 40/30kg

 

 

Saturday

EMOTM X 12

Hang Snatch

Snatch

 

Conditioning:

400m Run

30 Sit Ups

20 Push Ups Or HSPU

10 Snatch

5 Rope Climbs

10 Snatch

20 Push Ups Or HSPU

30 Sit Ups

400m Run

 

The week ahead May 22nd

Training for the week ahead Monday May 22nd

 

Monday:

Strength;

Bench Press 3x10

Accessory:

Strict Chin Ups 3x10

 

Conditioning:

Partner 16 min AMRAP

3 Push Press/Jerk 70/40kg

6 Hang Power Clean 70/40kg

9 Burpees Over The Bar

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Bulgarian Split Squats 3x10 each leg

 

Conditioning:

5 Rounds of:

15 Kettlebell Swings 24/16kg Overhead

15 Wallballs

 

 

Wednesday:

35 min AMRAP

10 Deadlifts 100/70kg

10 Toes To bar/Knee Raises

10 Box Jumps

1 Rope Climb

400m Run

15 Sit Ups (GHD)

 

Thursday

Strength:

Thrusters 3x10

Accessory:

Broad Jumps 3x5

Plyometric Push Ups 3x5

 

Conditioning:

2 Rounds of:

1 min on/off

Cal Row

Clean & Jerk 60/40kg

Burpees Over The Bar

Push Ups Or HSPU

Double Unders

 

 

Friday:

Strength:

Back Squat 3x10

Accessory:

Front Racked Walking Lunge 3x20 steps

 

Conditioning:

‘Chipper Friday’

5 Rope Climbs Or Peg Board Ascents (The scaled version is the ‘lying down to standing’ rope climb)

10 Bar Muscle Ups Or Strict Pull Ups

15 Ring Dips Or Bar Dips (Don’t tear a pec!)

200m Run

25 Burpee Pull Ups

30 Dumbell Snatch

35 Wall Balls

40 Dumbell Overhead Lunges (20 each arm)

 

Saturday:

Strength:

EMOTM x12

Hang Snatch

Snatch

 

Conditioning:

‘Nancy’

5 rounds of:

40m Run

15 Overhead Squats (Or front Squats)

 

Training for the week ahead May 15th

Training for the week ahead May 15th:

 

Magic Monday:

Strength:

Bench Press 3x10 Reps

 

Accessory:

Weighted Chin Ups 3x10

 

Conditioning:

20 min AMRAP

1 Round of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

1 Clean & Jerk 60/40kg

Add 1 C&J each round.

 

Total Tuesday:

Strength:

Back Squat 3x10 Reps

 

Accessory:

Bulgarian Split Squats 3x10 reps each leg

 

Conditioning:

Interval Training:

EMOTM x 5 Rounds:

Min 1: 12-15 Wall Balls

Min 2: 10 Burpees

Min 3: Cal Row Male:12 Female:10

Min 4: 10 Pull Ups

 

Wonderful Wednesday

 

Conditioning

30 min AMRAP

2 Rope Climb or Peg Board

4 Squat Cleans 80/50kg

12 Toes To Bar

500m Row

400m Run

 

 

AB’S BLAST:

40  seconds on/20 off x 3 rounds of each exercise:

Hollow Hold

Plank/Side Plank

Russian Twist

Sit Ups

 

Partner Thursday;

Strength:

EMOTM 10x2

Push Press/Jerk

 

Accessory:

Single Arm Row  3x10 Reps

 

Conditioning:

Partner workout

18 min AMRAP

30 Push Ups Or HSPU

40 Box Jumps

50 Power Snatch 60/40kg

60 Toes To Bar/Knee Raises

Share out reps as needed.

 

 

Fabulous Friday

Strength:

Back Squat 3x10 Reps

 

Accessory:

Weighted Step Ups 3x10 Reps each leg

 

Conditioning:

21/18/15/12/9/6/3

Dumbell Snatch 22.5/15kg

30 Double Unders each round

 

 

 

Saturday

EMOTM  x10

1 x Hang Snatch

1 x Snatch

 

Conditioning:

21-15-9

Thrusters

Pull Ups

Or

9/7/5

Snatch 60kg

Ring Muscle Ups

 

 

The week ahead May 8th

Training for the week ahead May 8th:

 

Magic Monday:

Strength:

Bench Press 3x10 Reps

 

Accessory:

5 x Rope Climbs

(Advanced do legless rope climbs)

 

Conditioning:

25 min AMRAP

3 Push Press/Jerk 60/40kg

5 Pull Ups (Chest to Bar)

10 Push Ups

15 Air Squats

200m Run

 

Total Tuesday:

Strength:

Back Squat 3x10 Reps

 

Accessory:

Weighted Step Ups 3x10 reps each leg

 

Conditioning:

Interval Training:

EMOTM x 5 Rounds:

Min 1: 8 Thrusters 50/30kg

Min 2: 8 Burpee Box Jumps 24’’/20’’

Min3: 8 Strict Toes To Bar/Knee Raises

Min 4: 150m Run

 

Wonderful Wednesday

 

Conditioning

35 min AMRAP

12 Front Or Overhead Squats 42.5/30kg

12 Burpee Pull Ups Or Burpee Muscle Ups

12 Dumbell Snatch (each arm)

800m Run

 

AB’S BLAST:

40  seconds on/20 off x 3 rounds of each exercise:

Hollow Hold

Plank/Side Plank

Deadbugs

 

Partner Thursday;

Strength:

EMOTM 10x3

Push Press/Jerk

 

Accessory:

Strict/Weighted Chin Ups (Supinated Grip)

 

Conditioning:

Partner workout

16 min AMRAP

30 Wall Balls 20/14lb’s

30 Calorie Row Or Assault Bike

30 Power Cleans 70/40kg

Share out reps as needed.

 

 

Fabulous Friday

Strength:

Back Squat 3x10 Reps

 

Accessory:

Bulgarian Split Squat 3x10 Reps each leg

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Deadlift 100/70kg

Burpees Over The Bar

 

Sick Saturday

EMOTM  x10

1 x Hang Snatch

1 x Snatch

 

Conditioning:

15/12/9/6/3

Power Snatch 60/40kg

Push Ups Or HSPU

 

 

The week ahead May 2nd

Training for the week ahead:

Tuesday May 2nd

 

Gym Closed bank Holiday Monday.

 

 

Tuesday:

 

Strength:

Back Squat 3 x 10

 

Accessory:

Overhead Lunges 3 x 10 each leg

 

Conditioning:

Partner Workout

20 min AMRAP

4 Squat Cleans each 60/40kg

8 Burpees Over The Bar each

12 Toes To Bar or Knee Raises each

 

Wednesday:

40 min AMRAP

1 Rope Climb

5 Power Cleans 60/40kg

10 Burpees Over The Bar

200m Run

5 Push Press/Jerk 60/40kg

30/20 Cal Row

15 Pull Ups (Chest To Bar)

15 Wall Balls

15 Toes To Bar

 

Thursday:

Strength:

EMOTM

Clean & Jerk 12 x 2

 

Accessory:

Broad Jumps 5 x 3

 

Conditioning:

21/15/9

Deadlifts 100/70kg

Box Jumps 24’’/20’’

Push Ups Or HSPU

Bar Or Ring Dips

 

 

Friday:

Strength:

Back Squat 3 x 10

 

Accessory:

Bulgarian Split Squat  3 x10

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Dumbell Snatch (each arm)

Pull Ups Or Muscle Ups on rings or bar.

 

Saturday:

Strength:

Bench Press 3 x 10

 

Accessory:

Single Arm Row with Dumbells 3 x 10

 

Conditioning:

‘Frantasyland’

(You can do this as a partner workout if you like)

 

 

 

 

 

The week ahead April 24th

Next weeks workouts.

 

Monday April 24th

Strength:

Deadlifts 3x8

 

Accessory:

Goblet Squat 3x8 holding heavy kettlebell.

 

Partner Workout:

18 min AMRAP

8 Overhead Lunges (4 each leg)

8 Burpees Over The Bar

8 Pull Ups (Chest To Bar)

 

Tuesday:

 

Strength:

EMTOM x 10

Clean & Jerk x 2

 

Accessory:

Plyometrics

Seated Box Jumps 5x5

 

Conditioning:

‘The Chief’

5 Rounds of:

3 min AMRAP

3 Power Cleans 60/40kg

6 Push Ups

9 Sit Ups

 

Wednesday:

32 min AMRAP

3 Deadlifts 140/100kg

10 Push Ups Or HSPU

12 Toes To Bar/Knee Raises

500m Row

150m Kettlebell Farmers Carry 24kg/16kg

12 Wall Balls 30/20lb’s

 

AB’S BLAST

Tabata Interval:

Hollow Hold

Plank

Russian Twist

 

 

Thursday

Strength:

Back Squat 3x8

 

Accessory:

Bulgarian Split Squat 3x8

 

Interval Training:

5 x 90 seconds on/60 seconds off:

Thrusters 40/30kg

Power Snatch 40/30kg

Burpees Over The Bar

Double Unders/Skipping

Rowing

 

 

 

Friday:

Strength:

Bench Press 3x8

 

Accessory:

(Weighted) Chin Ups 3x8

 

Conditioning

‘Chipper Friday’

10 Bar Muscle Ups Or Pull Ups

20 Overhead Or Front Squats 50/30kg

30 Burpee Box Jumps 24’’/20’’

20 Thrusters 50/30kg

10 Ring Muscle Ups or Pull Ups

 

Saturday:

EMOTM x 10

Snatch High Pull

Hang Power Snatch

Overhead Squat

 

Conditioning TBC.

 

 

April 10th

Training for the week ahead Monday April 10th:

 

Monday:

Strength:

Back Squat 3 sets of 8 reps

 

Accessory:

Weighted Lunge 3 x 8 steps each leg (Overhead or front/back racked)

 

Partner 20 min AMRAP

4 Power Snatch (each) 60/40kg

8 Burpee Box Jumps (each)

12 Pull Ups (each)

 

After the CrossFit class please practise the following:

EMOTM x 10

Handstand Development: Wall Climb/Handstand/Plank

Rope Climb Practise Or Pull Up Practise

 

Tuesday:

EMOTM 4x3/4x2/4x1

Power Clean & Jerk

 

Conditioning:

‘Elizabeth’

21/15/9

Squat Clean 60/40kg

Ring Dips

 

Finisher:

1 Mile Run Or 2km Row

 

Wednesday:

35 min AMRAP

20 Wall Balls

20 Box Jumps

20 Toes To bar/Knee Raises

400m Run

Push Ups (Hands release from floor)

500m Row

50 Double Unders/Skips

1 Rope Climb/Peg Board

 

 

AB’S BLAST

Tabata: (Perform 8 consecutive rounds of each exercise before moving on)

Tyre Strikes

GHD or Med ball Sit Ups

Hollow Hold

 

 

Thursday:

Strength:

Bench Press 3x8

 

Accessory: Strict Or Weighted Pull Ups 3x8 reps

 

Interval Training:

60 seconds on/off x 3 rounds:

Power Snatch 60/40kg

Burpees Over The Bar

Cal Row

 

EMOTM:

Handstand Development: Wall Climb/Handstand/Plank

Rope Climb Practise Or Pull Up Practise

 

 

Friday:

Strength:

Back Squat 3x8

 

Accessory: Bulgarian Split Squat 3x 8 reps each leg

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Hang Power Cleans 60/40kg

Push Ups Or Strict Handstand Push Ups

150m Run each round

 

Saturday:

EMOTM x 12

Snatch High Pull

Hang Power Snatch

Snatch

 

Conditioning: TBC

 

Training for the week ahead Monday March 13th

Training for the week ahead Monday March 13th

 

Monday:

Open 17.3

 

Tuesday:

Back Squat 5x3

 

Conditioning:

21/15/9

Calorie Row

Wall Balls

Push Ups/HSPU

Power Cleans 60/40kg

 

Wednesday

Conditioning:

35 min AMRAP

500m Row

400m Run

30 Double Unders

20 Push Ups/HSPU

10 Deadlifts 100/70kg

1 Rope Climb Or Peg Board

 

AB’S BLAST

Tabata:

20 seconds on 10 off x 8 consecutive round of each movement.

L-Sit Hold

Hollow Hold

Strict Toes To Bar Or Strict Knee Raises

Sit Ups Ups

 

 

Thursday

Bench Press 5x3

 

Interval Training:

3 Rounds of:

4 mins on 2 mins off:

7 Thrusters 42.5/30kg

10 Burpees Over The Bar

40 Double Unders

 

Friday

CLOSED: St. Patricks Day

 

Saturday:

Strength: TBC

Partner Workout TBC

Training for the week ahead March 6th

Training for the week ahead Monday 6th March

 

Monday:

Open 17.2

 

 

Tuesday

Strength:

Bench Press 5x3

 

Conditioning:

21/18/15/12/9/6/3

Wall Balls

Power Snatch 35/25kg (NO DROPPING BARS OR PLATES!)

 

Wednesday:

Conditioning:

35 min AMRAP

500m Row

40 Double Unders

30 Wall Balls

20 Power Cleans 60/40kg

10 Push Ups/HSPU

1 Rope Climb

 

AB’S BLAST

3 Rounds of:

40 on/20 off:

L-Sit Hold

Russian Twist

Hollow Hold

Side Plank

 

Thursday

Strength:

Back /Front/Over Squat 5x3 Reps

 

Conditioning:

4 Rounds of:

3 mins on 1 min off:

3 Deadlifts 100/70kg

6 Burpees Over The bar

30 Double Unders

 

Friday

Strength:

1 x Clean & Jerk every 40 seconds for 20 Reps

 

21/15/9

Calorie Row

Thrusters 42.5/30kg

 

Finisher:

Open 17.3 practise EMOTM.

 

 

 

Saturday

Strength:

1 x Snatch every 40 seconds for 20 Reps.

 

Conditioning:

If weather is dry we’ll get outside and do a workout utilising sandbags, sleds, sledgehammers, farmers walks etc.

 

If wet weather we’ll stay inside and do a partner workout TBC.

 

Finisher:

Open 17.3 practise EMOTM

Training for the week ahead Feb 27th


 

Training for the week ahead and not a burpee or box jump to be seen!!

57 people completed the Open 17.1 workout. Well done everyone.

Eveybody gave their best and that's all we can ask for. Now that you are involved please aim to do all 5 workouts and use the next month to train hard, eat clean and get fitter.

We'll know what 17.2 is on Friday morning...

 

WOD Tuesday

Skills Development:

Handstands/Rope Climb

 

Strength: Bench Press 5x3

 

Met Con:

2km Row

50 Wall Balls

30 Pull Ups (Chest To Bar)  Or 20 Bar Muscle Ups

 

WOD Wednesday:

30 min AMRAP

500m Row

30 Double Unders

15 Toes To Bar

10 Clean & Jerks 60/40kg

1 Rope Climb

 

AB’S BLAST:

3 Rounds of: 40 seconds on/20 off:

L-Sit Hold

Hollow Hold

Russian Twist

Sit Ups

 

Thursday:

Strength:

Back/Front Or Overhead Squat 5x3

 

Conditioning:

5 Rounds of:

3 mins on/1 min off:

5 Thrusters 50/35kg

7 Pull Ups (Chest To bar)

9 Push Ups/HSPU

 

Friday:

Strength:

Clean & Jerk x 1 Rep every 40 seconds x 20

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Hang Power Clean 60/40kg

Toes To Bar

Push Up/HSPU

 

 

 

Saturday:

Strength:

Snatch x1 rep every 40 seconds x 20

 

Conditioning:

‘Isabel’

30 Power Snatch for time 60/40kg

 

Finisher:

2km Row

 

 

THE CROSSFIT OPEN!!

WHAT IS THE CROSSFIT OPEN?

The CrossFit Open is an annual fitness event that takes place in CrossFit gyms Worldwide. CrossFit Headquarters issue a workout on the CrossFit Games website each week for 5 weeks. There is an advanced and scaled version of the workout.

 

AM I FIT ENOUGH TO DO THE CROSSFIT OPEN?

The CrossFit Open is designed to be inclusive. There is an advanced and scaled version of the workout. There are also age categories 35-39/40-44/45-49/50-54 and so on.

 

DO I HAVE TO REGISTER?

If you would like to register officially then go to the CrossFit Games website and register. Each week you submit your score and the gym owner will validate the score. It’s $20 to register officially.

 

CAN I DO THE WORKOUTS WITHOUT REGISTERING OFFICIALLY?

Yes. Each Monday for the next 5 weeks the CrossFit Open workout will be the workout of the day at CrossFit Mallow. We will run our own in-house Leaderboard on the whiteboard at the gym. There’s no fee for registering. The goal is just to get people involved and to have fun.

 

IS IT A COMPETITION?

If you want to compete then register officially to get your ranking. If you don’t want to compete then just do the workouts without registering officially.

 

WHAT IS THE PURPOSE OF THE CROSSFIT OPEN?

The end goal is to find the fittest man and woman alive at the CrossFit Games in America in July. No Irish person has ever got that far so it’s unlikely you will either. The real point of the CrossFit Open is to test yourself against yourself and see did you improve compared to last year. The sense of achievement, community and accomplishment is also wonderful during the 5 weeks of the Open Season.

 

ANY ADVICE FOR THE NEWBIE OR VETERAN ATHLETE?

The Earth will keep spinning whether you do well in the Open or not so keep perspective and have fun. It’s a workout - that’s all it is and all it ever will be.

For advanced CrossFitters the Open can become a bubble within a bubble. It can become all-consuming and that’s not healthy physically or mentally. We have a number of members of CrossFit Mallow that have competed in every Open including Michael Kennedy, Neil Lucey and Tadgh Carroll and Gerard McAuliffe. (If there’s more my apologies!) Ask them for advice on the right approach to taking part, if they’ve managed to stay the course for seven years they must be doing something right!

 

 

 

 

Training for the week ahead Feb 20th

Training for the week ahead:

 

One week to go before the Annual CrossFit Open event.

 

Monday

Strength:

Back Squat 5x3

 

Conditioning:

4 min AMRAP x 3 rounds. (1 min rest between rounds)

5 Thrusters

10 Burpees Over The Bar

Increase weight by 5-10kg for each 4 min AMRAP

 

Finisher:

200 Double Unders/Skips

50 Toes To Bar/Knee Raises

 

 

Tuesday:

Strength:

Push Press/Jerk 5x3

 

Conditioning:

2 Rounds of:

90 seconds on/45 seconds of:

Row Cals

Wall Balls

Burpee Pull Ups

 

Finisher:

50 Pistols

50 Push Ups/HSPU

 

Wednesday:

Clean x 1 every 30 seconds x 15

 

Conditioning:

25 min AMRAP

500m Row/400m Run

50 Double Unders/Skips

20 Box Jumps

15 Dumbell Snatch

1 Rope Climb

 

AB’S BLAST:

40 seconds on/20 off:

Hollow Hold

Russian Twist

Side Plank

 

Thursday:

Front Or Overhead Squat 5x3

 

Conditioning:

8 min AMRAP

12 Overhead/Front Squats 42.5/30kg

12 Pull Ups (Chest To Bar)

 

Finisher:

50 Burpees

 

Friday:

Strength: Bench Press 5x3

 

Conditioning:

40/30/20/10

Row or Bike Cals

Wall Balls

Sit Ups

 

 

 

Saturday:

Snatch x 1 every 40 seconds x 15

 

Conditioning:

‘Helen’

3 Rounds of:

400m Run

21 Kettlebell Swings

12 Pull Ups

 

 

Training for the week ahead Feb 13th

Training for the week ahead February 13th 2017

 

Movement of the month for February.

Handstand development.

Fear not, if you currently cannot do a full handstand for there are a lot of progressions that you can begin with such as the wall climb or inverts from a box. If you can do a handstand the aim is to be able to hold it for 60 seconds. Once you can do that the aim is to start developing the free standing handstand. If you don’t try to get out of your comfort zone you’ll never get anywhere so be brave and get upside down!

 

 

Monday:

Strength:

Back Squat 5x3

 

Conditioning:

10 x Thrusters 42.5/30kg

10 x Burpees Over The Bar.

4 min AMRAP

2 mins rest

3 min AMRAP

90 seconds rest

2 min AMRAP

 

 

2 Rounds of:

Min 1,2,3:  12 Pull Ups (Chest To Bar)

Min 4,5,6:  10-20 Wall Balls

 

 

Tuesday:

Strength:

Bench Press 5x3

 

Conditioning:

14 min AMRAP

10 Push Press 50/35kg

15 Box Jumps

20 Toes To Bar/Knee Raises

 

 

2 Rounds of:

Min 1,2,3: 50 x Double Unders/Skips

Min 4,5,6: 12 x Pistols

 

 

 

Wednesday:

Strength:

Every 30 seconds for 10 mins:

1 x Clean & Jerk

 

Conditioning:

25 min AMRAP

500m Row

15 Front/Overhead Squats 45/35kg

15 Pull Ups (Chest To Bar)

15 Dumbell Snatch 22.5/15kg

 

 

AB’S BLAST:

Plank

Hollow Hold

Deadbugs

Russian Twist.

3 x 35 seconds of each core exercise, 25 seconds rest.

 

 

Thursday:

Strength:

Deadlift 5x3

 

Conditioning:

3 Rounds of:

75 seconds on/60 seconds off:

Calorie Row

Wall Balls

Burpee Box Jumps

 

2 Rounds of:

Min 1,2,3: 10 Push Ups Or 5 Ring Muscle Ups

Min 4,5,6:  50 Double Unders

 

Friday:

Strength:

Thruster Ladder 42.5/30kg

 

Conditioning:

Chipper Friday

1km Row

30 Power Cleans 70kg

20 Burpees Over The Bar

10 Pull Ups + Dips Or Bar Muscle Ups.

 

 

Saturday:

Strength:

Every 40 seconds x 12

1 x Snatch

 

Conditioning:

A: ‘Diane’

21-15-9

Deadlift 100/70kg

Handstand Push Ups Or Push Ups

 

B: Row 500m x 3, rest 2 mins between sets.

 

 

Training for the week ahead Feb 6th

Training for the week ahead February 6th 2017

 

 Pull Up Re-test. Test your max rep pull ups, compare to the last test in January.

 

Monday:

Strength:

Back Squat 5x3

 

Conditioning:

15 min AMRAP

21-15-9

Thrusters 42.5/30kg

Pull Ups

Deadlifts 100/70kg

Push Ups Or HSPU

 

2 Rounds of:

Min 1: Toes To Bar/Knee Raises x10

Min 2: Toes To Bar Knee raises x10

Min 3: Toes To Bar Knee Raises x10

Min 4: 5-10 Burpees Over The Bar

Min 5: 5-10 Burpees Over The Bar

Min 6: 5-10 Burpees Over The Bar

 

Tuesday:

Strength:

Bench Press 5x3

 

Conditioning:

4 Rounds of:

2 mins of: Dumbell Snatch

1 mins Rest

2 mins of: Wall Balls

1 mins Rest

2 mins of: Rowing/Bike

 

 

3 Rounds of:

Min 1: Double Unders/Skipping x 50

Min 2: Double Unders/Skipping x 50

Min 3: Double Unders/Skipping x 50

Min 4: Overhead Or Front Racked lunges x 8

Min 5: Overhead Or Front Racked lunges x 8

Min 6: Overhead Or Front Racked lunges x 8

 

 

 

 

Wednesday:

Strength:

Clean 4x3,4x2,4x1

 

Conditioning:

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Snatch 60/40kg. Add one snatch rep each round

 

AB’S BLAST:

L-Sit Hold

Hollow Hold

Deadbugs

Russian Twist.

3 x 30 seconds of each core exercise.

 

 

Thursday:

Strength:

Front/Overhead Squat 5x3

 

Conditioning:

3 Rounds of:

1 min on/off

Rowing Cals

Wall Balls

Burpee Box Jumps

 

 

Min 1: Kettlebell Swings x 12

Min 2: Kettlebell Swings x 12

Min 3: Kettlebell Swings x 12

Min 4: Pistols x 12

Min 5: Pistols x 12

Min 6: Pistols x 12

 

 

Friday:

Strength:

Thruster 4x6,4x4,4x2

 

Conditioning:

Chipper Friday

5 Dips Or Ring Muscle Ups

10 Front Or Overhead Squats 60/40kg

15 Toes To Bar/Knee Raises

20 Hang Power Cleans 60/40kg

25 Pull Ups

30 Push Ups

35 Box Jumps

40 Burpees

 

Saturday:

Strength:

Deadlift 4x6,4x4,4x2

 

Conditioning:

4 Rounds of:

42.5/30kg Overhead Lunges x 8

50 Double Unders

15 Pull Ups (Chest To Bar)

 

2 Rounds of:

Min 1: Bar facing Burpees x 5-10

Min 2: Bar facing Burpees x 5-10

Min 3: Bar facing Burpees x 5-10

Min 4: Toes To bar/Knee Raises x 12

Min 5: Toes To bar/Knee Raises x 12

Min 6: Toes To bar/Knee Raises x 12

 

The week ahead Jan 30th

Training for the week ahead January 30th 2017

Monday:

Strength:

Back Squat 5x5

 

Conditioning:

10 min AMRAP

30 Double Unders/Skips

15 Power Snatch 35/25kg

No dropping bars or plates please!

 

3 Rounds of:

Min 1: 10 Pull Ups (Chest To Bar)

Min 2: 10 Pull Ups (Chest To Bar)

Min 3: 5-10 Burpees Over The Bar

Min 4: 5-10 Burpees Over The Bar

 

Tuesday:

Strength:

Bench Press 5x5

 

Conditioning:

4 Rounds of:

3 min AMRAP

3 Thrusters 50/30kg

6 Push Ups Or HSPU

9 Sit Ups

1 min Rest between intervals.

 

 

3 Rounds of:

Min 1: 10 Toes To Bar/Knee Raises

Min 2: 10 Toes To Bar/Knee Raises

Min 3: Calorie Row M:15 F:11

Min 4: Calorie Row M:15 F:11

 

 

 

 

Wednesday:

Strength:

Clean + Push Press/Jerk 10x2

 

Conditioning:

10 min AMRAP

2/4/6/8/10…

Pull Ups Or Bar Muscle Ups

Squat Clean 85/50kg

 

3 Rounds of:

Min 1: 60 Skips/Double Unders

Min 2: 60 skips/Double Unders

Min 3: 12 Pistols

Min 4: 12 Pistols

 

 

Thursday:

Strength:

Front/Overhead Squat 5x5

 

Conditioning:

12 min AMRAP

10 Overhead Or Front Racked Lunges

10 Burpees Over The Bar

10 Toes To Bar/Knee Raises

 

 

 

 

 

 

 

3 Rounds of:

Min 1: 12 Kettlebell Swings

Min 2: 12 Kettlebell Swings

Min 3: 12 Box Jumps/Step Ups

Min 4: 12 Box Jumps/Step Ups

 

 

Friday:

Strength:

Thruster 10x3

 

Conditioning:

50 Wall Ball buy in:

12/9/6

Deadlift 120/80kg

Pull Ups Or Bar/Ring Muscle Ups

50 Burpees buy out.

 

 

Saturday:

Strength:

Snatch 12x1

 

Conditioning:

7 min AMRAP

800m Run

Then amrap:

10 Pull Ups

10 Wall Balls

3 mins Rest

7 mins AMRAP

750m Row

Then amrap

10 Box Jumps/Step Ups

10 Push Ups

3 mins rest

7 min AMRAP

400m Run

100 Double Unders/Skips

Then amrap:

10 Burpees

10 Toes To Bar.

This is the same workout as the previous Saturday. Record scores so you can compare.

 

 

 

 

 

 

 

 

The week ahead Jan 23rd

Week ahead January 23th 2017

Monday:

Strength:

Back Squat 5x5

 

Conditioning:

13 min AMRAP

7 Thrusters 50/30kg

9 Burpees Over the bar

11 Pull Ups (Chest To Bar)

 

 

 

EMOTM:

Odd: 12 Pistols

Even: 60 Double Unders/Skips

 

Tuesday:

Strength:

Bench Press 5x5

 

Conditioning:

5 Rounds of:

3 min AMRAP

3 Power Cleans 60/40kg

6 Burpees

9 Sit Ups

1 min Rest between intervals.

 

 

 

 

EMOTM:

Odd: 60 Skips/Double Unders

Even: 13 Toes To Bar/Knee Raises

 

Wednesday:

Strength:

Clean + Push Press/Jerk 10x2

 

Conditioning:

10 min AMRAP

2/4/6/8/10…

Pull Ups Or Bar Muscle Ups

Deadlift 100/70kg

 

EMOTM:

Odd: Calorie Row: Male 15 Cals Female 11 Cals

Even: 10 Push Ups (HSPU)

 

Thursday:

Strength:

Front/Overhead Squat 5x5

 

Conditioning:

16 min AMRAP

5 Hang Power Cleans/Hang Power Snatch

(Advanced add 5-10kgs each round)

10 Wall Balls

15 Toes To Bar

 

 

 

 

 

 

EMOTM:

Odd: 12 Kettlebell Swings

Even: 50 Double Unders/Skips

 

Friday:

Strength:

Thruster 10x3

 

Conditioning:

500m Row buy in:

21/15/9

Front Or Overhead Overhead Squats 45/30kg

Push Ups Or Handstand Push Ups

1 Rope Climb each round/Peg Board

100 Skips Or Double Unders buy out.

 

 

Saturday:

Strength:

Overhead lunges 6 x 25ft.

 

Conditioning:

7 min AMRAP

800m Run

Then amrap:

10 Pull Ups

10 Wall Balls

3 mins Rest

7 mins AMRAP

750m Row

Then amrap

10 Box Jumps/Step Ups

10 Push Ups

3 mins rest

7 min AMRAP

400m Run

100 Double Unders/Skips

Then amrap:

10 Burpees

10 Toes To Bar.

 

 

 

 

 

 

The week ahead Jan 9th

Week ahead January 9th 2017

Monday:

Test: Max Rep Consecutive Pull Ups

Strength:

Back Squat 5x5

 

Conditioning:

12 min AMRAP

20 Wall Balls

20 Power Cleans 60/40kg

20 Sit Ups/GHD

 

EMOTM:

Odd: Calorie Row: Male 12 Female 10

Even: 11 Toes To Bar/Knee Raises

 

Tuesday:

Strength:

Bench Press 5x5

 

Conditioning:

3 Rounds of:

3 min AMRAP

3 Thrusters 50/35kg

6 Burpees

9 Sit Ups

 

 

 

 

EMOTM:

Odd: 8 Pull Ups (Chest To Bar)

Even: 8 Push Ups (HSPU)

 

Wednesday:

Strength:

Clean 10x3

 

Conditioning:

15 min AMRAP

2/4/6/8/10…

Toes To bar

Clean & Jerk 60/40kg

Perform one rope climb or peg board ascent after each round.

 

EMOTM:

Odd: 12 Pistols

Even: 8 Burpees Over The Bar

 

Thursday:

Strength:

Front/Overhead Squat 5x5

 

Conditioning:

16 min AMRAP

12 Dumbell/Kettlebell Snatch

8 Burpee Box Jumps

4 Dips/Ring Dips/Ring Muscle Ups

 

 

EMOTM:

Odd: 50 Double Unders

Even: 8 Push Ups (HSPU)

 

Friday:

Strength:

Push Press/Jerk 10x3

 

 

Conditioning:

EMOTM. Add one rep each round of:

1 Pull Up

1 Thruster

1 Burpee Over The Bar

Continue for as long as possible.

 

EMOTM:

Odd: 8 Push Ups Or 5 Ring Muscle Ups

Even: 12 Wall Balls

 

Saturday:

Strength:

Deadlift 5x5

 

Conditioning:

‘Isabel’

30 Snatch for time.

 

EMOTM:

Odd: 8 Pull Ups (Chest To Bar)

Even: 8 Box Jumps

 

 

 

The week ahead Jan 16th

Week ahead January 16th 2017

Monday:

Strength:

Back Squat 5x5

 

Conditioning:

12 min AMRAP

 

EMOTM:

Odd: 9 Pull Ups

Even: 50 Double Unders/Skips

 

Tuesday:

Strength:

Bench Press 5x5

 

Conditioning:

4 Rounds of:

3 min AMRAP

3 Thrusters 50/35kg

6 Burpees

9 Sit Ups

 

 

 

 

EMOTM:

Odd: 9 Burpees Over The Bar

Even: 12 Toes To Bar/Knee Raises

 

Wednesday:

Strength:

Clean 10x3

 

Conditioning:

12 min AMRAP

2/4/6/8/10…

Toes To bar

Squat Clean 70/45kg

Perform one rope climb or peg board ascent after each round.

 

EMOTM:

Odd: 12 Pistols

Even: 9 Push Ups(HSPU)

 

Thursday:

Strength:

Front/Overhead Squat 5x5

 

Conditioning:

15 min AMRAP

5 Hang Power Cleans 70/40kg

10 Wall Balls

15 Sit Ups/Toes To Bar

 

EMOTM:

Odd: 9 Pull Ups (Chest To Bar)

Even: 50 Double Unders/Skips

 

Friday:

Strength:

Push Press/Jerk 10x2

 

 

Conditioning:

21/15/9

Thrusters 42.5/30kg

Burpees Over The Bar

50 Double Unders each round.

 

EMOTM:

Odd: 10 Push Ups Or 6 Ring Muscle Ups

Even: Calorie Row: Male 13 Female 11

 

Saturday:

Strength:

Snatch + Hang Snatch 10x2

 

Conditioning:

1km Row

30 Clean & Jerks 60/40kg

50 Wall Balls

20 Pull Ups Or Ring Muscle Ups

 

EMOTM:

Odd: 8 Unbroken Power Snatch 35/25kg

Even: 10 Box Jumps

 

 

 

 

The week ahead Jan 3rd 2017

January 2017

 

Programming for the week ahead and the month of January:

This weeks workouts will be aerobic paced and increase in length by 2 minutes each day starting with a 12 min AMRAP on Tuesday.

There will be skills practise at the end of each session for 10 minutes; pullups, toes to bar, etc. The aim is to increase muscle endurance over the coming weeks and to increase the number of consecutive reps that you can do in each movement.

 

Tuesday Jan 3rd 2017

Strength:

Back Squat 5x5

 

Conditioning:

10 min AMRAP

10 Sit Ups

10 Air Squats

10 Power Cleans 60/40kg

 

EMOTM x 10: (Every minute on the minute)

Odd min: 7 Pull Ups (Chest to Bar)

Even min: 7 Push Ups (HSPU)

 

Wednesday

Strength:

Bench Press 5x5

 

Conditioning:

12 min AMRAP

12 Cal Row/Bike

12 Push Ups

12 Lunges

12 Hang Power Cleans/Snatch 40/25kg

 

EMOTM x 10: (Every minute on the minute)

Odd Min: 7 Burpees Over the Bar

Even Min: 50 Double Unders/Skips

 

 

Thursday

Strength:

Clean 10 x 3

 

Conditioning:

14 min AMRAP

9 Thrusters 42.5/30kg

6 Burpees Over The Bar

3 Bar Muscle Ups/Dips

 

EMOTM x 10: (Every minute on the minute)

Odd Min: 10 Pistols/20 Air Squats

Even Min: 10 Toes To bar/Knee Raises

 

 

 

Friday

Strength:

Deadlift 5x5

 

Conditioning:

16 min AMRAP

10 Box Jumps

8 Kettlebell Swings/Snatch

6 Squat Cleans

4 Push Press/Jerk

2 Rope Climbs/Peg Board

 

EMOTM x 10: (Every minute on the minute)

Odd Min: 8 Pull Ups (Chest To Bar)

Even Min: 8 Push Ups (HSPU)

 

 

 

Saturday

Strength:

Snatch 10 x 3

 

Conditioning:

18 min AMRAP

200m Run Or Row

15 Power Snatch 42.5/30kg

15 Toes To Bar/Knee Raises

15 Burpees

 

 

EMOTM x 10: (Every minute on the minute)

Odd Min: 12 Wall Balls

Even Min: 50 Double Unders/Skips

 

Friends of