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Created on Monday, 17 June 2019 10:24

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Training for the week ahead:

Details

Created on Monday, 10 June 2019 09:54

Training for the week starting Monday June 10^th:

Monday:

Strength:

Bench Press

1x8

1x6

1x4

Accessory:

Ring Rows 3x8 (feet elevated)

Conditioning:

Partner 18 min AMRAP:

150m Run together

1 Rope Climb/Peg Board Or 5 Pull Ups each

5 Deadlifts each 100/70kg

5 Burpees Over The Bar each

Tuesday:

Strength:

Overhead Or Front Squat

1x8

1x6

1x4

Accessory:

Dumbell Weighted Step Ups 2x 20 reps

Conditioning:

3 Rounds of:

10 x Clean & Jerks 60/40kg

10 x Burpees Over The Bar

10 x Pull Ups Or Bar Muscle Ups

Wednesday:

Conditioning:

20 min AMRAP:

‘Cindy’

5 Pull Ups

10 Push Ups

15 Air Squats

Or ‘Mary’

5 HSPU

10 Pistols

15 Pull Ups

AB’s BLAST:

3 rounds of:

40 on/20 off:

Thursday:

Strength:

EMOTM x 10

2 x Clean

Accessory:

Plyometrics; choose squat jumps or kneeling squat jumps 5x3

Conditioning:

Intervals, 100% efforts:

Start every 5 mins on the clock:

1: 400m Run 20 Burpees

2: 500m Row 20 Wall Balls

3: .8 Mile Assault Bike Or Bike Erg (1,200m) 20 Pull Ups

4: 50 Double Unders/Skips 30 x Dumbell Snatch 22.5/15kg (15 each arm alternating)

Friday:

Back Squat

1x8

1x6

1x4

Strength:

Accessory:

Walking Lunges 3x20 steps

Conditioning:

21/15/9

Thrusters 42.5/30kg

Toes To Bar

Burpee Box Jump Overs

Saturday:

Strength:

Snatch 10x2

Accessory:

Hang Power Snatch 3x3

Conditioning:

3 Rounds of:

400m Run

7 Power Snatch 60/40kg

This weeks workouts...

Details

Created on Wednesday, 05 June 2019 10:54

This weeks workouts aren't being posted up.

Why?

One of the main tenets of CrossFit is that as athletes we are supposed have a type of fitness that allows us to be 'ready for anything'

June Weekend

Details

Created on Friday, 31 May 2019 10:18

Gym Closed bank Holiday Monday. Enjoy the weekend!

Training the week starting Monday May 27th

Details

Created on Friday, 24 May 2019 16:49

Training for the week ahead:

Monday:

Strength:

Bench Press, increase weight for each set.

1 set of 10 reps

1 set of 8 reps

1 set of 6 reps

Accessory:

Dumbell Chest Press 3x8

Single Arm Row 3x8

Conditioning:

Partner 16 min AMRAP:

8 Push Ups Or HSPU each

8 Pull Ups (Chest To Bar) each

4 Deadlifts each 100/70kg

Tuesday:

Strength:

Overhead Or Front Squat, increase weight for each set.

1 set of 10 reps

1 set of 8 reps

1 set of 6 reps

Accessory:

Weighted Step Ups holding 2 x dumbells 3x20 reps

Conditioning:

3 Rounds of:

400m Run

21 Toes To Bar

15 Wall Balls

9 Power Snatch 60/40kg

Wednesday:

5 Rounds of:

Min 1: Slam Ball Clean or Tyre Flip

Min 2: 20 second Sled Push

Min 3: Sand Bag Hill Sprint

Min 4: Assault Bike 12/12 cals

Min 5: Burpee Jerk Box Climb Overs x 5

AB’s BLAST:
40 on/20 off:

L-Sit Hold

Plank

Side Plank

Mountain Climbers

Thursday:

Strength:

EMOTM x 10

Clean x 2 reps, increase weight every 2-3 sets.

Accessory:

Slam Ball Clean technique + 3x5 reps

Conditioning:

Elizabeth

21-15-9

Squat Cleans 60/40kg

Ring Dips

Friday:

Strength:

Back Squat, increase weight for each set.

1 set of 10 reps

1 set of 8 reps

1 set of 6 reps

Accessory:

Walking Lunges holding 2 dumbells 3x20 steps

Conditioning:

‘Chipper’

40 Thrusters 42.5/30kg

40 Pull Ups

40 Cals

Saturday:

Gymnastics Skill practise:

Headstands, Wall Climbs, Handstands & Handstand Walks

Rings Skills: Holds, Tucks, Inverts, Skin the Cat etc.

Conditioning:

Partner Glen, share the following:

30 Clean & Jerks 60/40kg (15 each)

1 Mile Run (800m each at the same time)

10 Rope Climbs (5 each) Or 50 pull ups (25 each)

1 Mile Run (800m each at the same time)

100 Burpees (50 each)

The week ahead Monday 20th May

Details

Created on Monday, 20 May 2019 14:50

Monday:

Strength:

Bench Press 3x10

Accessory:

EMOTM x 10

A: 5 Pull Ups/Muscle Ups

B: 5 Push Ups/HSPU

Conditioning:

Partner 20 min AMRAP

150 Run each

1 Rope Climb/Peg Board/5 Chin Ups each

5 Push Ups/HSPU each

5 Dips/Ring Dips each

10 Toes To bar each

Tuesday:

Strength:

Overhead Squats 3x10

Accessory:

Weighted Step ups holding 2x dumbells 3x10 each leg (Alternating legs)

Conditioning:

25 min AMRAP,

In any order:

400m Run

500m Row

1 Mile Assault Bike

500m Ski

1km Bike Erg

30 Wall Balls

30 Burpees

15 Clean & Jerks 60/40kg

Wednesday:

5 Rounds of:

Min 1: Assault Bike or Bike Erg Cals 12/10

Min 2: Slam Ball Clean over shoulder x 3-5 reps

Min 3: 20 second Sled Push

Min 4: Burpee Jerk Box Climb Overs

Min 5: Sand Bag Hill Sprint

AB’s BLAST:

3 x 40/20

Evil Wheel/ Gym Ball Knee tucks

L-Sit Hold On bar or rings

Med Ball Sit Ups

Thursday:

Strength:

Deadlift 3x10 reps

Accessory:

Walking Lunges holding 2x dumbells 3x20 steps

Conditioning:

8 min AMRAP:

40 Double Unders

8 x Thrusters 50/35kg

Finisher:

1 Mile Run or 2km Row

Friday:

Strength:

Back Squat 3x10

Accessory:

Pistols 3x10 reps each leg

Conditioning:

‘Cindy’ & Snatch

1 Snatch 60/40kg (Try the full squat snatch if possible)

1 Round of Cindy:

5 Pull Ups/10 Push Ups/15 Air Squats

Add 1 snatch per round. Cindy stays the same.

Saturday:

20 mins Gymnastics Skills Practise:

Headstands, Wall Climbs, Handstands, Handstand Walks etc.

Gymnastic Rings Skills: holds, tucks, inverts etc.

(If you don’t want to practise any of these gymnastics skills you can work on mobility for 20 mins)

‘Fight Club’

3 Rounds of:

1 min of each exercise:

Thrusters 42.5/30kg

Power Cleans 42.5/30kg

Box Jump Overs

Pull Ups

Assault Bike/Bike Erg

1 min rest

Training the week starting Monday May 13th

Details

Created on Friday, 10 May 2019 16:47

Training for the week beginning Monday May 13^th

Monday:

Strength:

Bench Press 3x9 reps

Accessory:

EMOTM x 10

A: 5 Pull Ups/Muscle Up

B: 5 Push Ups/HSPU

Conditioning:

Partner Workout

20 min AMRAP:
150m Run together

6 Pull Ups each

6 Thrusters each 42.5kg

6 Burpees Over The bar each

Tuesday:

Strength:

Overhead Squats 3x9 reps

Accessory:

Weighted Step Ups holding 2 x dumbells. 3x12 reps (6 reps each leg, alternating)

Conditioning:

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

Wall Balls

Burpee Box Jump Overs

Cals

Wednesday:

Conditioning:

5 Rounds of:

Min 1: 5x Burpee Med Ball Box Climb Overs (Climb over the Jerk boxes or box)

Min 2: 150m Run

Min 3: 5 x Slam Ball Clean (Over shoulder) (Use 60kg/30kg slam ball or a med ball)

Min 4: 15 Knee raises Or Toes to Bar/Sit Ups

Min 5: 5 x Dumbell Thrusters 22.5/15kg

AB’s BLAST:

3 x:

40 on/20 off:

L-Sit Hold on rings or parallel bars

Mountain Climbers

Side Plank

Thursday:

Strength:

Deadlift 3x9 reps

Accessory:

Conditioning:

Isabel 30 Power Snatch for time 60/40kg

Finisher:

Choose one of the following:

1 Mile Run(To graveyard gate and back) /3km Bike Erg/ 1.5km Row/

2 Mile Assault Bike/ 1km Ski.

Friday:

Strength:

Back Squat 3x9 reps

Accessory:

Walking Lunges holding 2 dumbells 3x20 steps

Conditioning:

‘Chipper’

1km Row Or 1km Ski Or 2km Bike Erg

30 Hang Power Cleans 80/50kg

50 Pistols/Air Squats

Saturday:

EMOTM x 10

A: Handstand Hold 30 seconds

B: 30 seconds double under or triple unders practise

‘Nancy’

5 Rounds of:

400m Run

15 Overhead Squats 42.5/30kg

The week starting Tuesday May 7th

Details

Created on Friday, 03 May 2019 16:57

Closed bank Holiday Monday May 6th

Training the week starting Tuesday May 7^th

Tuesday:

Strength:

Bench Press 3x8 Reps

Accessory:

EMOTM x 10

A: 5 x Pull Ups/Muscle Ups

B: 5 x Push Ups/HSPU

Conditioning:

Partner 12 min AMRAP:

150m Run together

5 Pull Ups each (Chest To Bar)

5 Thrusters each 42.5/30kg

Wednesday:

Strength:

Overhead Squat 3x8 reps

Accessory:

Walking Lunges 3x20 steps (Barbell,kettlebell or dumbbell)

Conditioning:

2 Rounds of:

21/5/9

Cals Ski/Bike/Row

Toes To Bar

Burpee Box Jumps

Thursday:

Strength:

Deadlift 3x8 reps

Accessory:

Pistols 3x8 reps each leg

Conditioning:

‘Grace’

30 Clean & Jerks for time 60/40kg (Or Heavy Grace 80/60kg)

Finisher:

1km Row Or 800 Run

Friday:

Strength: Back Squat 3x7 reps

Conditioning:

10 min AMRAP:

30 Double Unders

10 Pull Ups (Chest to bar)

5 Power Cleans 60/40kg

Then,

5 mins to set a max weight:

3 Rep Thruster

Saturday:

5 Rounds of:

Min 1: 10/12 Assault Bike Cals

Min 2: 1 x Rope Climb

Min 3: 150m Sprint

Min 4: 4 Snatch 50/35kg (Power or squat)

Min 5: 10-12 Wall Balls

Min 6: 6-8 Burpees Over The Bar

Monday April 29th

Details

Created on Saturday, 27 April 2019 15:37

Monday:

Strength:

Bench Press 3x 7

Accessory:

EMOTM x10

A: 5 Pull Ups/Muscle Ups

B: 5 Push Ups/HSPU

Conditioning:

With a continuous running clock

8 min AMRAP;

30 Double Unders

10 Toes To Bar

10 Thrusters 42.5/30kg

Then 5 mins to set a 1 Rep Max Clean. (Any form of clean; power or squat)

Tuesday:

Strength:

Overhead Squat 3x7

Accessory:

Walking Lunges 3x 20 steps (Choose Barbell, kettlebell or Dumbell)

Conditioning:

3 Rounds of:

21/15/9

Cals

Wall Balls

Wednesday:

Conditioning:

Partner Workout:

20 min AMRAP:
Ladder:

1 Clean & Jerk each 60/40kg

1 Burpee Over The Bar each.

If you get to finish 8 reps each, start at 1 rep each again and repeat the wod.

AB’s BLAST:

3 Rounds of:

Evil Wheel Or Gym Ball Knee Tucks

Strict Knees To Elbows (No Swinging)

Thursday:

Strength:

Deadlift 3x7

Accessory:

Pistols 3x8 each leg

Conditioning:

Interval Training:

2 Rounds of: (20 min workout)

90 seconds on, 60 seconds of:

Cals Row

Cals Ski Erg/Bike Erg Or Assault Bike

Dumbell Or Kettlebell Snatch

Shuttle Sprint

Friday:

Strength:

Back Squat 3x7

Conditioning:

‘Chipper’

50 Burpees Over The Bar

40 Pull Ups (Chest To Bar)

30 Pistols Or Goblet Squats holding kettlebell 24/16kg

20 Push Ups Or HSPU

10 Strict Pull Ups & Dips Or Bar Muscle Ups  

Then, barbell complex:

5 mins to set a max effort unbroken lift: (Take as many attempts as you like)

1 Squat Clean

1 Hang Squat Clean

2 Jerks

Saturday:

Conditioning:

Choose ½, ¾ or full ‘Glen’

½ Glen:

15 Clean & Jerks 60/40kg

800m Run

5 Rope Climbs

800m Run

50 Burpees

‘Glen’

30 Clean & Jerks 60/40kg

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

Is anyone up for doing full Glen with a weight vest on? (Except for the 30 C&J)

Tuesday April 23rd

Details

Created on Tuesday, 23 April 2019 17:19

Tuesday April 23rd

Strength:

Bench Press x6 reps

EMOTM x 10

A: 5 Pull Ups/5 Muscle Ups

B: 5 Push Ups/ 5 HSPU

Conditioning:

Partner 16 min AMRAP:

150m Run Together

10 Toes To Bar each

5 Power Cleans each

5 Burpees Over The Bar each

Wednesday:

Overhead Squat 3x6 reps

Accessory:

Walking Lunges 3 x 20 steps Choose kettlebells, dumbbells or barbells.

Conditioning:

7 min AMRAP:

7 Power Snatch 40/30kg

7 Burpees Over The bar

AB’s BLAST:

3 Rounds of:

Hollow Hold

Evil Wheel Or Gym Ball Knee Tucks

Med Ball Sit Ups

Thursday:

Deadlift 3x6 reps with perfect form!

Accessory:

Pistols 3 x 8 reps each leg

5 Rounds of:

Min 1: 12/10 Assault Bike Cals

Min 2: 5 Strict Chin Ups/Bar Muscle Ups

Min 3: 5 Burpee Box Jump Overs

Min 4: 6 Thrusters 60/40kg

Friday:

Back Squat 3 x 6 reps

Accessory:

Weighted Step Ups 3 x 10 each leg

‘Chipper‘

100 Double Unders/ 200 Singles

50 Sit Ups

40 Wall Balls

30 Dumbell Snatch 22.5/15kg (Not each arm)

20 Cals

10 Deadlifts

5 Power Cleans

4 Front Squats

3 Hang Power Cleans

2 Hang Squat Cleans

1 Push Press/Jerk

Saturday:

Partner Workout:

400m Run Together:

Then share reps as required on the following:

21/15/9

Thrusters & Pull Ups

21/15/9

Power Snatches & Burpees Over The Bar

21/15/9

Clean & Jerks

Toes To Bar

Finish with another 400m run together.

Gym Closed Easter Monday

Details

Created on Sunday, 21 April 2019 20:12

Gym Closed Easter Bank Holiday Monday.

Have a wonderful Easter Holiday,

See you on Tuesday to work off all the chocolate Easter eggs!

Programming for the week beginning April 15th

Details

Created on Friday, 12 April 2019 09:49

Programming for the week beginning April 15^th

Monday:

Strength:

Bench Press 3x5 reps

Accessory:

EMOTM x 10

A: 5 Pull Ups/Muscle Ups

B: 5 Push Ups/ Strict Hand Stand Push Ups

Conditioning:

10 min AMRAP:

Ladder:

1 Hang Power Snatch 50/35kg

1 Ring Muscle Ups Or Dip

1 Burpee Over The Bar

Add 1 Rep each round:

Tuesday:

Strength:

Overhead Squat 3x5 reps

Accessory:

EMOTM x 10

A: 10 Pistols

B: 30 seconds of double under or triple under practise

Conditioning:

‘Heartbreak Kid’

3 Rounds of:

10 Front Squats 60/40kg

20 Pull Ups (Chest To Bar)

50 Double Unders/100 Single Unders

Wednesday:

Partner Workout:

20 min AMRAP

60 Clean & Jerks 60/40kg

50 Toes To Bar

40 Burpees Over The Bar

30 Strict Push Ups Or Strict HSPU

20 Cals

If you finish the 20 Cals start again.

AB’s BLAST:

3 Rounds of:

40 on/20 off x3

L-Sit Hold

Evil Wheel Or Gym Ball Knee Tucks

Med Ball Sit Ups

Thursday:

Strength:

Deadlift 3x5 reps

Accessory:

Kettlebell Walking Lunes 3x16 steps. Lift heavier than last week.

Conditioning:

30 seconds on/off x 3 on each exercise. Do each movement 3 consecutive times before moving on.

Work hard and stay consistent.

Assault Bike

Row

Run/Bike Erg/Ski

Burpee Box Jump Overs

Friday:

Strength:

Back Squat 3x5 reps

Accessory:

Weighted Step Ups 3x10 each leg

Conditioning:

4 Rounds of:

Min 1: Dumbell Squats x 8 reps. 25/17.5kg

Min 2: 150m Run

Min 3: 6 Pull Ups Or Do a 3 Pull Ups & 2 Chest To Bars & 1 Muscle Up combination.

Min 4: 8 Parallette Or Ring Push Ups Or 8 Kipping HSPU

Min 5: 12/10 Assault Bike Cals

Saturday:

5 Rounds of:

400m Run

30 Box Jumps/Step Ups

30 Wall Balls

Timetable Update:

Details

Created on Friday, 12 April 2019 09:45

The Monday morning early 6.45am class has been removed from the timetable.

There needs to be a regular minimum of 5 attendees at each class in order for it to remain viable and on the weekly class timetable.

Apologies for any inconvenience caused.

Programming for the week beginning April 8th

Details

Created on Sunday, 07 April 2019 19:42

Programming for the week beginning Monday April 8^th

Monday:

Strength:

Bench Press 3x4 reps

Accessory:

EMOTM x 10

A: 5 Pull Ups Or Muscle Ups practise

B: 5 Push Ups Or Handstand Push Ups practise

Conditioning:

14 min AMRAP:
5 Push Press 60/40kg

15 Toes To Bar/Knee Raises/Sit Ups

150m Run

Tuesday:

Strength:

Overhead Squat 3x4 reps

Accessory:

EMOTM x 10

A: Pistols x 10 reps

B: Double/Triple Unders Practise

Conditioning: (20 min time cap)

3 Rounds of:

21/15/9

Cals Row/Bike/Ski

Dumbell Snatch 22.5/15kg (Alternate arms)

Wednesday:

Partner Chipper: Share reps as required: (20 min AMRAP)

60 Thrusters 45/30kg

50 Cals

40 Pull Ups (Chest To Bar)

30 Overhead Or Front Squats 45/30kg

20 Burpees Over The Bar

10 Rope Climbs (Do the rope climbs anytime the ropes are available)

(If you finish, start again with the Thrusters)

AB’s BLAST:

3 Rounds of:

Mountain Climbers

Evil Wheels/Gym Ball Knee Tucks

Hollow Hold/Rock

Thursday:

Strength:

Deadlift 3x4 reps

Accessory:

Walking Lunges 3x16 steps with kettlebell. Lift heavier than last week.

Conditioning:

5 Rounds of: (30 min time cap)

500m Row

400m Run

20 Kettlebell Swings 24/16kg

Friday:

Strength:

Back Squat 3x4 reps

Accessory:

Weighted Steps 3 x 10 reps on each leg

Conditioning:

EMOTM x 5 Rounds:

Min 1: Assault Bike 12/10 Cals

Min 2: Burpee Box Jump Overs x 6

Min 3: Dumbell Squat Cleans x 6 25/17.5kg

Min 4: 1 x Rope Climb

Min 5: 5 Strict Handstand Push Ups Or Push Ups Or Handstand Walk 25ft

Saturday:

‘Hotshot 19’

Choose 4 or 6 rounds:

30 Air Squats

19 Power Cleans 60/40kg

7 Strict Pull Ups

400m Run

April 1st!!

Details

Created on Friday, 29 March 2019 10:53

Programing for the week starting April 1^st:

Monday:

Strength:

Bench Press 3x3

Accessory:

EMOTM x 10

A: 5 Pull Ups/Muscle Ups development

B: 5 Push Ups/HSPU development

Conditioning:

Partner Workout:

14 min AMRAP:

150m Run together

12 Wall Balls each

6 Hang Power Cleans each 60/40kg

Tuesday:

Strength:

Overhead Squat 3x3

Accessory:

EMOTM x 10

A: 10 x Pistols development

B: 30 seconds of Double/Triple Unders practise

Conditioning:

21/15/9

Power Snatch 50/35kg

Burpees Over The Bar

Wednesday:

Conditioning:

6 Rounds of:

Min 1: 150m Run

Min 2: 8 x Dumbell Thrusters 22.5/15kg

Min 3: 12/10 Cals Assault Bike

Min 4: 15 Toes To Bar/Knee Raises/Sit Ups

Min 5: 1 Rope Climb

AB’s BLAST:

3 x 40 on/20 off:

Straight Leg Sit Ups

Evil Wheel

Mountain Climbers

Thursday:

Strength:

Deadlift 3x3 with perfect form!

Accessory:

Kettlebell Walking Lunges 3x16 steps

Conditioning:

‘Helen’

3 Rounds of:

400m Run

21 Kettlebell Swings 24/16kg

12 Pull Ups

Friday:

Strength:

Back Squat 3x3

Accessory:

Weighted Step Ups 3x8 each leg

Conditioning:

15 min AMRAP:

3/6/9/12/15…

Squat Cleans 60/40kg

Ring Dip/Dips

30 Double Unders each round

Saturday:

Choose ½ Glen or ¾ Glen.

½ Glen:

15 Clean & Jerks 60/40kg

800m Run

5 Climbs

800m Run

50 Burpees

¾ Glen:

22 Clean & Jerks 60kg

1200m Run

7 Rope Climbs

1200m Run

75 Burpees

The week starting March 25th

Details

Created on Sunday, 24 March 2019 22:23

Training for the week ahead:

Over the next few months there will be EMOTM (Every minute on the minute) whereby you should practise and develop a skill based movement such as pull up/push up/ Double under/muscle up/Handstand/handstand push up/handstand walk/parallette handstand push up etc.

Monday:

Strength:

Bench Press 3x2 reps

Accessory:

Try and progress to the next level on a movement e.g use a thinner band for pull ups or practise muscle up transitions and do a challenging form of push up e.g on the toes rather than the knees or practise wall climbs or handstand push ups or parallette handstand push ups.

10 min EMOTM:

A: 5 x Pull Up Or Muscle Ups development

B: 5 x Push up or hspu development

Conditioning:

Partner workout:

16 min ladder:

Add 1 rep each round

1 Clean and Jerk 60/40kg

1 Wall Ball

Run 150m together

Tuesday:

Strength:

Overhead or Front Squat 3x2 reps

Accessory:

EMOTM x 10

A: 6-10 Pistols

B: 30 seconds of double or triple unders practise!

Conditioning:

21/15/9

Hang Power Snatch 50/35kg

Cals

Wednesday:

Conditioning:

6 Rounds of:

EMOTM:

6 Rounds of:

Min 1: 150m Sprint Run

Min 2: 6 x Dumbell Squat Cleans 25/15kg

Min 3: 10 x Parallette Bars Push Ups

Min 4: 12/10 Assault Bike Cals

Min 5: 1 x Rope Climb

AB’s BLAST:

Thursday:

Strength:

Deadlift 3x2 reps

Accessory:

Kettlebell Lunges 3x8 reps on each leg

Conditioning:

3 Rounds of:

400m Run

7 Deadlifts 100/70kg

7 Ring Muscle Ups Or 7 Pull Ups & 7 Dips

Friday:

Strength:

Back Squat 3x2 reps

Accessory:

Weighted Step Ups 3x 8 reps on each leg

Conditioning:

10 min AMRAP:

10 Overhead Squats 42.5/30kg

10 Burpees Over The Bar

10 Toes To Bar

Saturday:

‘Hotshots 19’

Choose 3/4/5 or 6 rounds:

• 30 Air Squats
• 19 Power Cleans (135/95 lb)
• 7 Strict Pull-Ups
• 400 meter Run

The week starting Tuesday March 19th!

Details

Created on Saturday, 16 March 2019 08:47

Training for week starting Tuesday March 19^th

Bank Holiday Monday Gym Closed!

Tuesday:

Strength:

Bench Press 3x1 rep

Accessory:

EMOTM x 10

A: 10 Pull Ups (Chest To Bar) Or muscle ups (Practise Transitions)

B: Push Ups or Handstand Push Up (Practise Transitions)

Conditioning: Partner 16 min AMRAP:

Ladder: Add one rep each round.

1 Thrusters 42.5/30kg

1 Box Jump Overs (Jump on the box and jump off the other side)

Wednesday:

Strength:

Back Squat 3x 1 rep

Conditioning: 1 Round:

Intervals: Work as hard as possible for each 2 mins interval!

2 mins on/off:

Ski Erg

Row

Assault Bike

Bike Erg

Shuttle Run

Wall Balls

Burpees

Kettlebell Swings

Thursday:

Strength:

Deadlift 3x1 rep with perfect form

Accessory:

Box Jumps 3x5

Conditioning:

15 min AMRAP:

5 Power Cleans 70/45kg

10 Lunges holding kettlebell (5 each leg)

15 Toes To Bar/Knee Raises

Friday:

19.5

The last Open workout!

Saturday:

½ Glen Or Full Glen

½ Glen:

15 Clean & Jerks 60/40kg

800m Run

5 Rope Climbs

800m Run

50 Burpees

Training for the week starting March 11th

Details

Created on Friday, 08 March 2019 10:49

Training for the week ahead:

Monday:

Strength:

Bench Press 3x2

Accessory:

EMOTM

A: 10 x Pull Ups (Chest To Bar) Or 5x Muscle Ups

B: 10 x Push Ups/HSPU

Conditioning:

16 min Partner AMRAP:

4 Power Cleans each

8 Burpees Over The bar each

12 Cals each

Tuesday:

Strength:

Back Squat 3x2

Conditioning:

20 min time cap

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

Thrusters 42.5/30kg

Bar Facing Burpees

Wednesday:

30 min Partner AMRAP:

1 Rope Climb each

3 Clean & Jerks each 70/45kg

5 Burpee Box Jump overs each

12/10 Cals

AB’s BLAST:

3 rounds of:

40 on/20 off:

Hollow Rock

Mountain Climbers

Med Ball Sit Ups

Thursday:

Strength:

Deadlift 3x2 reps

Accessory:

Box Jumps 3x5 reps

Conditioning:

Partner 20 min AMRAP:

6 Dumbell Snatch each 22.5/15kg

8 Burpees each

10 Wall Balls each

12/10 Cals each

Friday:

Open 19.4 or:

Strength:

Front Or Overhead Squat 3x2 reps

Accessory:

Weighted Step Ups 3x6 each leg

Conditioning:

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

Power Snatch 42.5/30kg

Cals

Saturday:

Conditioning:

30 min AMRAP:

1 Clean & Jerk 60/40kg

1 x 150m Run

(Add 1 rep and 1 run to each round)

Then 1 round of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

For example round one is 1 clean & jerk and 1 run of 150m followed by 5/10/15. Round two is 2 Clean & Jerks and 2 x 150m runs followed by 5/10/15. Round 3 is 3 Clean & Jerks and 3 x 150m runs followed by 5/10/15.

Training for the first week in March!

Details

Created on Monday, 04 March 2019 09:38

Training for first week in March!

Monday:

Strength:

Bench Press 3x3

Accessory:

10 min EMOM:

A: 10 Pull Ups (Chest To Bar) or 5 Muscle Ups

B: 10 Push Ups Or 10 HSPU

Conditioning:

12 min AMRAP:

3/6/9/12/15…

Thrusters 42.5/30kg

Bar Facing Burpees

Tuesday:

Strength:

Back Squat 3x3 reps

Accessory:

Dumbell Walking Lunges (On shoulders) 3 x width of gym and back.

Conditioning:

21/15/9

Power Snatch 42.5/30kg

Cals

Wednesday:

Partner 30 min AMRAP:

10 Pull Ups Or 5 Muscle Ups each

10 Overhead Or Front Squats 42.5/30kg each

10 Dumbell Snatch 22.5/15kg each

12/10 Cals each

5 Burpee Box Jump Overs each

AB’s BLAST:

3: 40 on/20 off

Hollow Rock

Mountain Climbers

Med Ball Sit Ups

Thursday:

Strength:

Snatch 5x2/5x1

Accessory:

Snatch High Pull 3x3

Conditioning:

15 min AMRAP

5 Push Press/Jerk 60/40kg

10 Sit Ups

15 Cals

Friday:

Open 19.3 Or:

Strength:

Overhead/Front Squat 3x3

Weighted Step 3x3 each leg

Conditioning:

(Men use Bodyweight, Women 75% Bodyweight, scale where necessary)

5 Rounds of:

5 Bench Presses

5 Squat Cleans,

Then:

2km Row to finish. (Only row once!)

Saturday:

EMOTM:

6 Rounds of:

Min 1: 150m Run

Min 2: 8 x Deadlifts 100/70kg

Min 3: 10 Box Jump Overs

Min 4: 8 Dumbell Squat Cleans 22.5/15kg

Min 5: 1 x Rope Climb

Training for the week ahead Monday Feb 25th

Details

Created on Sunday, 24 February 2019 15:26

Training for the week ahead!

Monday:

Strength:

Bench Press 3x4 Reps

Accessory:

Man Makers 3x10 (5 reps on each arm)

Conditioning:

12 min AMRAP:

3/6/9/12/15…

Push Ups/HSPU

Squat Cleans 60/40kg

Tuesday:

Strength:

Back Squat 3x4 reps

Accessory:

3x Overhead Walking Lunges width of gym (over and back)

Conditioning:

5 Rounds of:

50 Double Unders

20 Dumbell Snatch 22.5/15kgs

10 Burpee Box Jump Overs

Wednesday:

Conditioning:

Partner 30 min AMRAP:

12/10 Cals each

10 Thrusters each 42.5/30kg

10 Box Jumps each

10 Pull Ups (Chest To Bar each)

10 Toes To bar each

Thursday:

Strength:

Clean 5x2 & 5x1

Accessory:

Clean High Pull 3x3

Conditioning:

15 min AMRAP

15 Kettlebell Swings (Russian) 24/16kg

15 Sit Ups

250m Row/Ski or 500 bike/.4 mile Assault Bike

Friday:

Open 19.2

Or

Strength:

Front/Overhead Squat 3x4 reps

Accessory:

Weighted Step Ups 3x4 each leg

Conditioning:

21/15/9

Overhead/Front Squats 42.5/30kg

Cal Row

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

Open season starts next week!

Details

Created on Friday, 15 February 2019 11:46

Monday:

Strength:

Bench Press 3x5 reps

Accessory:

Single Arm Row 3x5

Push Ups/HSPU 3x12

Conditioning:

Partner Workout:

18 min AMRAP:

10 Dumbell Snatch each 22.5kg each

8 Burpee Box Jumps each

4 Squat Cleans each 60/40kg each

Tuesday:

Strength:

Back Squat 3x5 reps

Accessory:

Overhead Barbell Walking Lunges width of the gym x3

Conditioning:

21/15/9

Thrusters 42.5/30kg

Burpees Over The Bar

Wednesday:

30 min AMRAP:

500m Row/Bike/Ski

20 Wall Balls

15 Toes To Bar

10 Bar/Ring Muscle Ups/Pull Ups

5 Deadifts 100/70kg

1 Rope Climb/Peg Board

AB’s BLAST:

3 Rounds of:

40 on/20 off:

Hollow Hold

Side Plank

Mountain Climbers

Thursday:

Strength:

Snatch 5x2/5x1

Accessory:

Snatch High Pull 3x3

Conditioning:

2km Row/Ski

Or

5km Bike

Friday:

Do the Open workout or the workout below:

Strength:

Overhead Or Front Squat 3x5 reps

Accessory:

Weighted Step Ups 3x5 each leg

5 Rounds of:

Conditioning:

Min 1: 12/10 Cals

Min 2: 12 Burpees

Min 3: 12 Kettlebell Swings

Min 4: 12 Box Jumps/Step Ups

Min 5: 12 Push Ups

Saturday:

‘Helen’

3 Rounds of:

400m Run

21 Kettlebell Swings

12 Pull Ups

5 mins rest:

‘Annie’

50/40/30/20/10

Double Unders

Sit Ups

Training for the week starting Feb 11th

Details

Created on Sunday, 10 February 2019 19:03

Training for the week ahead Feb 11th:

Monday:

Strength:

Bench Press 3x6 reps

Accessory:

Single Arm Row 3x6 reps

Push Ups/HSPU 3x10 reps

Partner 20 min AMRAP:

The aim of a partner workout is twofold, firstly the motivation to work hard is provided by the fact that you won’t want to let your partner down by strolling through the workout and secondly it changes the workout to an interval workout whereby you work as hard as possible then get a short rest and go again. This increases the speed and intensity that you work at, raises your heart rate and breathing rate which helps to raise your vo2 max(aerobic capacity)

5 Push Press/Jerks 60/40kg

5 Pull Ups Or Muscle Ups

Then,

5 Power Cleans 60/40kg

12 Cals

Partner A does both the push presses & pull Ups then partner B does them.

Partner A does both the power cleans & rowing then partner B does them.

Tuesday:

Strength:

Back Squat 3x6

Weighted Step Ups 3x6

Conditioning:

14 min AMRAP:

12 Thrusters 42.5/30kg

12 Toes To Bar

30 Double Unders

Wednesday:

30 min AMRAP:

30 Walking Lunges

25 Sit Ups

20 Cals

15 Kettlebell Swings

10 Toes To Bar

5 Clean & Jerks 60/40kg

1 Rope Climb

AB’s BLAST:

3x 40 on/20 off:

Mountain Climbers

Hollow Hold/Rock

Side Plank

Thursday:

Clean & Jerk 5x2 & 5x1

Conditioning:

Open 18.3:

• 2 Rounds for Time
• 100 Double-Unders/Skips
• 20 Overhead/Front Squats (115/80 lb)
• 100 Double-Under/Skips
• 12 Ring Muscle-Ups/Pull Ups
• 100 Double-Unders/Skips
• 20 Dumbbell Snatches (50/35 lb)
• 100 Double-Unders/Skips
• 12 Bar Muscle-Ups/Pull Ups
• Time cap: 14 minutes

Friday:

Strength:

Front Or Overhead Squat 3x6 reps

Accessory:

Pistols 3x10 reps

Conditioning:

5 Rounds of:

Min 1: 15 Wall Balls

Min 2: 8 Push Ups/HSPU Or Handstand Walk

Min 3: 8 Dumbell Squats 22.5/15kg

Min 4: Deadlifts 100/70kg

Min 5: 1 x Rope Climb/Peg Board

Saturday:

The Filthy 50 or Dirty 30

• For Time
• 50 Box Jumps (24/20 in)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (1/.75 pood)
• 50 Walking Lunges
• 50 Knees-to-Elbows
• 50 Push Press (45/35 lb)
• 50 Back Extensions
• 50 Wall Balls (20/14 lb)
• 50 Burpees
• 50 Double-Unders

Training the week starting Feb 4th

Details

Created on Sunday, 03 February 2019 16:28

Training for the week starting Monday Feb 4^th:

Monday:

Strength:

Bench Press 3x7 reps

Accessory:

Barbell Row 3x7 reps

Push Ups/HSPU 3x10

Conditioning:

Partner 18min AMRAP:

5 Thrusters each 50/35kg

10 Toes To Bar each

15 Cals each

Tuesday:

Strength:

Back Squat 3x7 reps

Accessory:

Weighted Steps Ups 3x7 reps each leg

Conditioning:

10 min AMRAP:

10 Power Snatch 40/30kg (No dropping bars!)

50 Double Unders

Wednesday:

30 min AMRAP:

20 Cals

15 Wall Balls

10 Burpees Over The Bar

5 Deadlifts 100/70kg

1 Rope Climb

AB’s BLAST:

3 Rounds of:

40 on/20 off:

Mountain Climbers

Hollow Hold

Sit Ups

Thursday:

Strength:

Snatch 10x2

Conditioning:

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

Pull Ups (Chest To Bar)

Burpee Box Jump Overs

Kettlebell Swings 24/16kg

Friday:

Strength:

Front/Overhead Squat 3x7 reps

Accessory:

Box Jumps 5x5

Conditioning:

4 Rounds of:

Min 1: 50 Double Unders/100 Skips

Min 2: Row Cals 12/10

Min 3: 6 x Dumbell Cleans 22.5/15kg

Min 4: Shuttle Sprints (5 out & back)

Min 5: 10 Push Ups/HSPU

Saturday:

8 Rounds of:

Min 1: 3 Clean & Jerks (Heavy as possible)

Min 2: 10 Pull Ups/5 Ring Muscle Ups

Min 3: 20 Air Squats/10 Pistols

Min 4: 10-15 Hand Release Push Ups

Min 5: 150m Run

Training for the week ahead Jan 28th

Details

Created on Sunday, 27 January 2019 16:40

Training for the week ahead:

Monday:

Strength:

Bench Press 3x8 Reps

Accessory:

Push Ups/HSPU 3x8

Ring Rows 3x8 reps (Feet Elevated)

Conditioning:

Partner Workout:

16 min AMRAP

7 Thrusters 42.5/30kg each

7 Bar Facing Burpees each

14 Cals each

Tuesday:

Strength:

Back Squat 3x8 reps

Accessory:

Weighted Step Ups 3x8 each leg

Conditioning:

8 min AMRAP

5 Clean & Jerks 60/40kg

40 Double Unders

Wednesday:

Conditioning:

2 Rounds of:

2 mins on/off:

Ski Erg

Row

Assault Bike

Bike

Power Snatch 40/30kg (No Dropping Bars Please!)

Burpees

Pull Ups/Ring Muscle Ups

AB’s BLAST:

3 Rounds of:

30 on/20 off:

Mountain Climbers

Toes To Bar

Side Plank

Thursday:

Strength:

Clean & Jerk 10x2

Conditioning:

21/15/9

Dumbell Hang Clean & Jerk (One dumbbell) 22.5/15kg

Row Cals

Burpee Box Jump Overs

Toes To Bar

Friday:

Strength:

Overhead Or Front Squat 3x8 reps

Accessory:

Box Jumps 5x5

Conditioning:

5 Rounds of:

Min 1: Overhead Walking Lunges (Width of the gym) 42.5/30kg

Min 2: 50 Double Unders/100 Skips

Min 3: Burpees Over The Bar x 8-10 reps

Min 4: 8 Chin Ups Or Bar Muscle Ups

Min 5: 15 Wall Balls

Saturday:

400m Run/500m Row

21/15/9

Overhead Squats & Pull Ups

800m Run/1km Row

21/15/9

Thrusters & Toes To bar

400m Run/500m Row

AB’s BLAST:

3 Rounds of:

Med Ball Sit Ups

L-Sit Hold

Deadbugs

Training for the week starting Jan 21st

Details

Created on Friday, 18 January 2019 11:04

Training for the week starting Monday Jan 21^st:

Monday:

Strength:

Bench Press 3x9 reps

Accessory:

Strict Pull Ups 3x9 reps

Dumbell Chest Press 3x9 reps

Conditioning:

12 min AMRAP

8 Push Ups/HSPU

8 Clean & Jerks 60/40kg

Tuesday:

Strength:

Back Squat 3x9 reps

Accessory:

Weighted Step Ups 3x9 reps each leg

Conditioning:

Partner Workout:

16 min AMRAP:

3 Deadlifts each 100/70kg

6 Burpees Over The Bar each

9 Toes To Bar each

Wednesday:

Conditioning:

6 Rounds of:

Min 1: 10-12 Cals Row

Min 2: 5 x Man/Woman Makers

Min 3: 10-12 Cals Bike Or Ski

Min 4: 5 Burpee Pull Ups Or Burpee Muscle Ups

Min 5: 10-15 Wall Balls

AB’S BLAST:

3 Rounds of:

30 on/20 off:

L-Sit Hold

Med Ball Sit Ups

Mountain Climbers

Thursday:

Strength:

Snatch 10x2

Accessory:

Jump over the bench or box 5x5

Conditioning:

21/15/9

Power Snatch 50/35kg

Cals

Toes To Bar

Friday:

Strength:

Overhead Or Front Squat 3x9 Reps

Accessory:

Bulgarian Split Squats 3x9 reps each leg

Conditioning:

5 Rounds of:

Min 1: Shuttle Sprint (5 out and 5 back)

Min 2: 10 Thrusters 45/30kg

Min 3: 50 double Unders or 100 skips

Min 4: 20 Air Squats Or Pistols

Min 5: 1-2 Rope Climbs (Legless)

Saturday:

Conditioning:

5 Rounds of:

400m Run Or 500m Row

15 Wall Balls

10 Toes To Bar

10 Pull Ups (Chest To Bar)

5 Squat Cleans 60/40kg

AB’S BLAST:

3 Rounds of:

30 on/20 off:

Hollow Hold

Deadbugs

Russian Twist

Training for the week starting Jan 21st

Details

Created on Friday, 18 January 2019 11:04

Training for the week starting Monday Jan 21^st:

Monday:

Strength:

Bench Press 3x9 reps

Accessory:

Strict Pull Ups 3x9 reps

Dumbell Chest Press 3x9 reps

Conditioning:

12 min AMRAP

8 Push Ups/HSPU

8 Clean & Jerks 60/40kg

Tuesday:

Strength:

Back Squat 3x9 reps

Accessory:

Weighted Step Ups 3x9 reps each leg

Conditioning:

Partner Workout:

16 min AMRAP:

3 Deadlifts each 100/70kg

6 Burpees Over The Bar each

9 Toes To Bar each

Wednesday:

Conditioning:

6 Rounds of:

Min 1: 10-12 Cals Row

Min 2: 5 x Man/Woman Makers

Min 3: 10-12 Cals Bike Or Ski

Min 4: 5 Burpee Pull Ups Or Burpee Muscle Ups

Min 5: 10-15 Wall Balls

AB’S BLAST:

3 Rounds of:

30 on/20 off:

L-Sit Hold

Med Ball Sit Ups

Mountain Climbers

Thursday:

Strength:

Snatch 10x2

Accessory:

Jump over the bench or box 5x5

Conditioning:

21/15/9

Power Snatch 50/35kg

Cals

Toes To Bar

Friday:

Strength:

Overhead Or Front Squat 3x9 Reps

Accessory:

Bulgarian Split Squats 3x9 reps each leg

Conditioning:

5 Rounds of:

Min 1: Shuttle Sprint (5 out and 5 back)

Min 2: 10 Thrusters 45/30kg

Min 3: 50 double Unders or 100 skips

Min 4: 20 Air Squats Or Pistols

Min 5: 1-2 Rope Climbs (Legless)

Saturday:

Conditioning:

5 Rounds of:

400m Run Or 500m Row

15 Wall Balls

10 Toes To Bar

10 Pull Ups (Chest To Bar)

5 Squat Cleans 60/40kg

AB’S BLAST:

3 Rounds of:

30 on/20 off:

Hollow Hold

Deadbugs

Russian Twist

Training for the week ahead Jan 14th

Details

Created on Friday, 11 January 2019 16:17

Training for the week ahead January 14^th:

Monday:

Strength:

Bench Press 3x10

Accessory:

Ring Rows 3x10

Push Ups/HSPU 3x10

Conditioning:

Partner 18 min AMRAP

4 Pull Ups Or 2 Bar Muscle Ups each

6 Push Press each

8 Box Jumps each

10 Cals each

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Calf Raises 3x10

Reverse Lunges 3x10

Conditioning:

21/15/9

Thrusters 2.5/30kg

Toes To Bar

100 Double Unders/200 Skips each round

Wednesday:

6 Rounds of:

Min 1: 10-15 Cals Row

Min 2: 10-15 Toes To Bar

Min 3: Shuttle Sprint x 10 (5 out and 5 back)

Min 4: 6 Burpee Box Jump Overs

Min 5: 10-15 Cals Bike Or Ski

Min 6: 10 Pull Ups

AB’S BLAST:

3 Rounds of:

30 on/30 off:

Mountain Climbers

Hollow Hold

Deadbugs

Thursday:

EMOTM 10x2

Clean & Jerks

Broad Jumps 4x3

Partner 18 min AMRAP:

3 Clean & jerks each

6 Burpees Over The Bar each

9 Sit Ups each

Friday:

Strength:

Front Or Overhead Squat 3x10

Accessory:

Push Press Or Snatch Push Press 3x10

Conditioning:

5 Rounds of:

Min 1: 5 x Dumbell Cleans 22.5/15kg

Min 2: 10 Dips or 5 Muscle Ups

Min 3: 10-15 Cals on Bike/Ski/Row

Min 4: 10 Push Ups/HSPU

Min 5: Rope Climbs 1-2

Saturday:

30 min AMRAP

250m on Bike/Ski/Row

10 Burpees

10 Thrusters 40/30kg

50 Double Unders/100 Skips

10 Kettlebell Swings

AB’s BLAST:

3 Rounds of:

30 on/30 off:

Med Ball Sit Ups

Plank

Side Plank

Training for the week ahead Jan 7th

Details

Created on Sunday, 06 January 2019 17:35

Training for the week ahead:

Monday Jan 7^th

Strength:

Bench Press 3x10

Accessory:

Ring Rows 3x10

Push Ups/HSPU 3x10

Conditioning:

Partner 16 min AMRAP:
5 Pull Ups each

5 Push Press each

10 Cals each

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Calf raises 3x10

Reverse Lunges 3x10

Conditioning:

15 min AMRAP:

1 Thruster 42.5/30kg

1 Toes To Bar

30 Double Unders/60 Skips each round.

Add 1 rep of Thrusters and Toes To Bar each round:

Wednesday:

Conditioning:

6 Rounds of:

Min 1: 10-15 Cals Row

Min 2: 10-15 Wall Balls

Min 3: 10-15 Cals Bike Or Ski

Min 4: 10-15 Sit Ups

Min 5: 10 Burpees

Thursday:

Strength:

EMOTM 10x2

Snatch

Accessory:

Broad Jumps 4x3

Conditioning:

Partner 16 min AMRAP

3 Power Snatch each

6 Burpees Over The Bar each

10 Lunges each

Friday:

Strength:

Front Or Overhead Squat 3x10

Accessory:

Push Press Or Snatch Push Press 3x10

Conditioning:

5 Rounds of:

Min 1: 1-2 Rope Climbs

Min 2: 10 Push Ups/HSPU

Min 3: 10 Dumbell Snatch (5 each arm)

Min 4: 10 Dips Or 5 Muscle Ups

Min 5: 10 Shuttle Sprints (5 out and 5 back)

Saturday:

5 Rounds of:

400m Run Or 500m Row

10 Thrusters 42.5/30kg

10 Pull Ups

AB’s BLAST:

3 Rounds of:

30 on/30 off:

Hollow Hold

Med Ball Sit Ups

Deadbugs

Training for the first few days of the year!

Details

Created on Wednesday, 02 January 2019 15:16

Training for the first few sessions of the year!

Wednesday Jan 2nd:

Strength:

Back Squat 3x10

Accessory:

Calf Raises 3x10

Reverse Lunges 3x10 each leg

Conditioning:

Partner 16 min AMRAP:

3 Power Cleans

6 Pull Ups

9 Sit Ups

Thursday Jan 3rd:

Strength:

Bench Press 3x10

Accessory:

Ring Rows 3x10

Push Ups/HSPU 3x10

Conditioning:

Partner 18 min AMRAP:

10 Cals each

10 Kettlebell Swings each

10 Box Jumps/Step Ups each

Friday Jan 5th:

Strength:

EMOTM:

Clean & Jerk 10x2

Accessory:

Broad Jumps 3x3

Conditioning:

Partner 20 min AMRAP:

2 Power Cleans each

4 Front Squats each

6 Burpees Over The Bar each

8 Toes To Bar each

10 Double Unders/20 skips each

Saturday Jan 6th:

Partner 22 min AMRAP

150m Run each (If it’s raining do 150m row each)

6 Dumbell Snatch (3 each arm, alternating) each

1 Rope Climb or 5 chin ups each

AB’s BLAST:

3 Rounds of:

30 on/30 off

Plank

Deadbugs

Mountain Climbers

Training for the final two weeks of the year!

Details

Created on Friday, 14 December 2018 14:54

Training for final two weeks of the year!

Conditioning workouts will be fun and varied over the next few weeks with a lot of partner workouts to help keep you motivated. All you need to do is make the effort to get in to the gym – we will do the rest and make sure you get a good workout in!

Strength programming is entering a short maintenance phase of 3 sets of 8-10 reps at moderate weight.

Keep training over the Christmas period so you are ready to push on in January and not just undoing the damage of the festive season for most of Jan and Feb.

Monday Dec 17th:

Strength:

Front Or Overhead Squat 3x8 reps

Accessory:

Weighted Step Ups 3x8 reps

Conditioning:

Partner Isabel, Grace & Fran

Tuesday:

Strength:

Bench Press 3x 8 reps @ 60% of 1 Rep Max

Accessory:

Single Arm Row 3x8

Dumbell Chest press 3x8

Conditioning:

Partner Karen & Partner Jackie

Wednesday:

Conditioning:

‘12 Days Of Christmas’

• For Time
• 1 Sumo Deadlift High-Pull (75/55 lb)
• 2 Thrusters (75/55 lb)
• 3 Push Press (75/55 lb)
• 4 Power Cleans (75/55 lb)
• 5 Power Snatches (75/55 lb)
• 6 Kettlebell Swings (53/35 lb)
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps (24/20 in)
• 10 Double-Unders
• 11 Burpees
• 12 Overhead Walking Lunges (45/25 lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Thursday:

Strength:

EMOTM 2/3 Clean & Jerks

Accessory:

Broad Jumps 5x3

Conditioning:

4 Rounds of:

Min 1: 3 x Heavy Power Cleans

Min 2: 5 x Strict Chin Ups/Muscle Ups

Min 3: 10 x Toes To Bar (Strict)

Min 4: 10 x Push Ups/HSPU (Strict)

Min 5: 12/10 Cals

Friday:

Strength:

Back Squat 3x8

Accessory:

Bulgarian Split Squats 3x8 reps

Conditioning:

‘Cindy & Snatch’ 20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

1 Snatch 60/40kg: Add one rep each round.

Or

 ‘Mary & Snatch’

5 HSPU

10 Pistols

15 Pull Ups

1 Snatch 60/40kg: Add one rep each round.

Saturday:

Conditioning:

10 Rounds of:

10 Cals

10 Kettlebell Swings

10 Sit Ups

10 Box Jumps/Step Ups

Christmas Eve:

Partner Workout:

Angie, Air Force and finish with Partner Diane or Partner Amanda

Thursday Dec 27^th;

Strength:

Bench Press 3x10 reps

Accessory:

Barbell Row 3x10

Dumbell Chest Press 3x10

Conditioning:

50 Cals

40 Kettlebell Swings

30 Burpees

20 Pull Ups

100 Double Unders/Skips

5 Rope Climbs

Friday Dec 28^th

Strength:

Back Squat 3x10

Accessory:

Bulgarian Split Squats 3x10

Conditioning:

Partner Workout:

20 min AMRAP

10 Pull Ups each

10 Cals each

10 Wall balls each

10 Toes To bar each

Saturday Dec 29^th

Strength:

Clean 10 x 2

Conditioning:

Partner Workout: Share reps as required:

• For Time
• 66 Deadlifts 50/35kg
• 66 Box Jump (24/20 in)
• 66 Kettlebell swings (1.5/1 pood)
• 66 Knees-to-Elbows
• 66 Sit-Ups
• 66 Pull-Ups
• 66 Thrusters (25/15kg lb)
• 66 Wall Ball Shots (20/14 lb)
• 66 Burpees
• 66 Double-Unders

Monday Dec 31^st

Strength:

Bench Press 3x10 reps

Accessory:

Single Arm Row 3x10

Rings Dips Or Bar Dips 3x10 reps

Partner Workout:

‘Partner Whitten’ Share reps as required:

• 5 Rounds For Time
• 22 Kettlebell Swings (2/1.5 pood)
• 22 Box Jumps (24/20 in)
• 400 meter Run
• 22 Burpees
• 22 Wall Ball Shots (10/9 ft, 20/14 lb)

Christmas & New Year Timetable

Details

Created on Tuesday, 11 December 2018 15:28

Christmas Gym Timetable:

The gym is closed Christmas Day, St. Stephens Day and New Years Day. It will remain open all other days over Christmas with a reduced timetable.

 Please see timetable below:

Christmas Week Gym Timetable:

 Monday 24th 6.45am & 12.30pm

 Tuesday 25th Christmas Day Closed

Wednesday 26th St.Stephens Day Closed

Thursday 27th 12.30pm & 5/6pm

Fri 28th 12.30pm 5/6pm

Saturday 29th 10.30am

Monday 31st 12.30pm 5/6pm

Tuesday 1st Jan New Years Day Closed

Wednesday 2nd Jan Full Timetable Resumes

The week starting Dec 10th

Details

Created on Sunday, 09 December 2018 10:31

Training for the week starting Monday Dec 10^th

Monday:

Strength:

10 x 1 Power Clean & Hang Squat Clean

Accessory:

Broad Jumps Or Squat Jumps

Conditioning:

Partner 20 min AMRAP

10 Front Racked Lunges each (5 reps on each leg) 60/40kg

10 Pull Ups each (Chest To Bar)

10 Cals each on Bike/Ski or Rower each

10 Box Jumps/Step Ups each

Tuesday:

Strength:

Bench Press 1 Rep max (20 mins)

Accessory:

Ring Row 3x 10 reps

Conditioning:

Nasty Girls

3 Rounds of:

50 Air Squats

7 Chin Ups & Dips/ Ring MU

10 Hang Power Cleans 60/40kg

Or

Nasty Girls V2

50 Pistols

7 Ring Muscle Ups

10 Hang Power Cleans 75/55kg

Wednesday:

Conditioning: (25 min time cap)

5 Rounds of:

21 Cals on Bike/Ski/Rower

15 Thrusters 42.5/30kg

9 Burpees Over The Bar

AB’s BLAST:

3 Rounds of:

40 on/20 off:

Toes To Bar

Mountain Climbers/ Evil Wheels

Thursday:

Strength:

10 x 1 : Snatch & Hang Snatch

Accessory:

Conditioning:

‘The Chief’

5 rounds of:

3 min AMRAP

3 Power Cleans 60/40kg

6 Push Ups

9 Sit Ups

1 min rest between rounds:

Or

 ‘The Chief V2’:

3 Power Cleans 80/50kg

6 HSPU

9 Toes to Bar

Friday:

Strength:

Back Squat 1 Rep max (20 mins)

Accessory:

GHD Back Extensions Or Good Mornings 3x 12 reps

Conditioning:

Reverse Chipper:

60 Double Unders/Skips

50 Sit Ups

40 Cals

30 Burpees Over The Bar

20 Thrusters 42.5/25kg

10 Chin Ups/Dips Or Bar MU

5 Rope Climbs

Saturday:

Conditioning:

5 Rounds of:

Min 1: 2 Rope Climbs (legless)

Min 2: 12/10 Cal on Bike or Ski

Min 3: Clean & Jerks x5 reps 60/40kg

Min 4: 12/10 Cals on Row

Min 5: Shuttle Sprints x 6 lengths (3 up & 3 down)

1 Min Rest between sets.

Next week training Monday Dec 3rd

Details

Created on Friday, 30 November 2018 14:16

Training for next week:

Monday:

Strength:

10 x 1 Clean & Hang Clean

Accessory:

Broad Jumps 5 sets of 3 jumps

Conditioning:

Partner 20 min AMRAP

2 Power Cleans each 70/40kg

4 Front Squats each

6 Chin Ups & Dips Or Ring Muscle Ups

8 Push Ups Or HSPU

Tuesday:

Strength:

20 mins to set a 2 Rep Max Bench Press. Use spotters.

Accessory:

Ring Rows 3x 10 reps

Conditioning:

Tabata: 20 on/10 off x 8

AB Bike/Bike Or Ski

Push Ups

Wall Balls

Double Unders/Skips

Wednesday:

Conditioning:

Round 1: 1 min on/off

Round 2: 2 mins on/off

Ski/Row/AB Bike/Bike/ Shuttle Run/Dumbell Snatch/Burpee Box Jump Overs

AB’S BLAST:

3x 40 on/20 off:

Mountain Climbers

Deadbugs

Toes To Bar/Knee Raises

Thursday:

Conditioning:

‘Randy’

75 Power Snatch for time: 35/25kg’s

No dropping empty bars, metal plates or 5kg & 10kg plates!!!

‘Diane’

21-15-9

Deadlift 100/70kg’s

Push Ups/HSPU

Finisher: 100 Cals

Friday:

Strength:

20 mins to set a 2 Rep Max Back Squat. Use spotters.

Accessory:

GHD Back Extensions Or Good Mornings 3x12 reps

Conditioning:

Reverse Chipper

30 Thrusters 42.5/30kg

25 Burpees Over The Bar

20 Cals

15 Power Snatch 42.5/30kg

10 Chin Ups & Dips Or Bar Muscle Ups

5 Rope Climbs

Saturday:

Conditioning:

‘Murph’

 1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Wear a 20lb’s weight vest.

The week starting Monday Nov 26th

Details

Created on Friday, 23 November 2018 16:54

Monday:

Strength:

EMOTM:

1 x Hang Power Snatch

1 Power Snatch

Accessory:

High Pull 3x2

Partner Workout: 16 min AMRAP

2 Hang Power Snatch each (50/30kg)

4 Overhead Or Front Squats each

6 Burpees Over The Bar each

8 Pull Ups each (Chest To Bar)

Tuesday:

Linear Progression: Bench Press 5x2 reps Ad 2.5kg’s to last week

Or

Conjugate System: 1 Rep max with bands

Accessory:

Dumbell Chest Press 5x3 reps

Single Arm Row 3x5 reps

Conditioning:

21/15/9

Push Ups/HSPU

Cal Row/Bike/Ski

Toes To Bar

Kettlebell Swings 32/24kg

Wednesday:

Round 1: 2 mins on/off

Round 2: 1 min on/off

Ski/Row/AB Bike/Bike/Shuttle Run/Wall Balls/Burpees

AB’s BLAST:

3 Rounds of:

L-Sit Hold

Russian Twist

Med Ball Sit Ups

Thursday:

‘Isabel’

30 Snatches for time 60/40kg

Rest 5 mins

‘Grace’

30 Clean & Jerks for time 60/40kg

Finisher:

200 Cals

Friday:

Strength:

Back Squat 5x2 reps

Or

1 rep max Box Squat

Accessory:

15 reps Back Squat

Nordic Falls 3x5 reps

‘Chipper’

100 Air Squats

90 Cals on Row/Ski/Bike

80 Sit Ups

70 Double Unders/Skips

60 Dumbell Snatch (30 each arm) 22.5/15kg

50 Pull Ups

40 Burpees

30 Toes To Bar

20 Deadlifts 100/70kg

10 Burpees Over The Bar

Saturday:

‘Hollywood’

2km Run Or Row/Bike/Ski

22 Wall Balls shots 30/20lb’s

22 Muscle Ups Or Pull Ups & Dips

22 Wall Balls shots 30/20lb’s

22 Power Cleans 80/60kg

22 Wall Ball shots 30/20lb’s

2km Run Or Row/Bike/Ski

The week starting Monday Nov 19th

Details

Created on Friday, 16 November 2018 11:14

Training or the week starting Monday Nov 19^th

Monday:

Strength:

Hang Power Snatch 5x2

Power Snatch 5x2

Snatch High Pull 3x2

Partner Workout:

16 min AMRAP

3 Power Snatch each 60/40kg

6 Burpee Pull Ups each

12 Partner Wall Balls

Tuesday:

Bench Press:

Conjugate: 1 rep max Bench Press with Football Bar

Liner: 5x3 Reps (Add 2.5kg’s to last week)

Accessory:

Bench Press with Kettlebells 3x8 reps (Optional with football bar)

Single Arm Row 3x8 reps

8 min AMRAP

5 Thrusters 42.5kg

30 Double Unders/Skips

Wednesday:

Max Rep Pull Ups x 3 sets

2 mins on/off:

Ski/Row/AB Bike/ Bike/Dumbell Snatch/Shuttle Run/Toes To Bar

AB’S BLAST:

3 x 45 on/15 off:

Hollow Hold

Plank

Mountain Climbers

Thursday:

‘Linda’

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

Deadlift (1.5 bodyweight)

Squat Clean (3/4 Bodyweight)

Bench Press (Bodyweight)

Scale weights as required.

Finisher: 100 cals

Friday:

Back Squat:

Conjugate: 1 Rep Max using safety squat bar or cambered bar. (Use spotters – you can’t dump these bars)

Linear: 5x3 reps. Add 2.5kg’s to last week.

Accessory:

1 set of 15 reps of Back Squat (Use any bar)

Good mornings or Nordic Falls3x8 reps

‘Air Force’:

20 Thrusters 42.5/30kg

20 Sumo Deadlift High Pull

20 Push Press

20 Overhead Squats

20 Front Squats

Perform 4 Burpees every minute

Saturday:

Glen Or Half Glen

½ Glen

15 Clean & Jerks 60/40kg

800m Run/Row

5 Rope Climbs

800m Run/Row

50 Burpees

(Full Glen is double the above reps & distance)

The week starting Monday Nov 12th

Details

Created on Friday, 09 November 2018 14:43

Training plan until Christmas.

Last week we tested the 1 rep max bench press, pull up and back squat. There were a lot of personal best set. There is still room to improve even more. We are going to continue working on increasing our 1 rep max bench press and back squat. Aim to add another 5-10kgs on to each lift over the next 6 weeks. Retest for the bench press will be Tues Dec 11^th and back squat Fri Dec 14^th.

Pull up training will be to develop as many consecutive reps as possible; strict, kipping or chest to bar.

We will practise the snatch and clean each week and conditioning will incorporate:

Partner wods (Monday)

Short intense couplet and triplet amraps (Tuesday)

Long aerobic interval wods (Wednesday)

Barbell complexes (Thursday)

Chippers (Friday)

Aerobic endurance wods or EMOMs (Saturday)

The result I expect to see from this type of programming are as follows: PB’s in the back squat and bench press, the ability to string together a large set of unbroken pull ups, improvements in snatch and clean technique. Aerobic endurance and stamina should also improve.

Aesthetically you should build some muscle over the next few months as there is a lot of weight training and accessory work. If you stay off sugar and alcohol you should get leaner and be able to see the muscle development that is taking place.

After Christmas we will do a few more short intense wods and work on increasing gymnastic endurance and max effort snatch and clean and high volume weightlifting wods to prepare for the 2019 CrossFit Open. For the next 6 weeks it all about building absolute strength and building an aerobic base.

Training for the week ahead:

Monday:

Hang Power Snatch 5x2

Power Snatch 5x2

Power snatch deadlift & hang high pull 3x2

Conditioning:

Partner workout:

14 min AMRAP

4 Power Snatch each

7 Burpees Over The Bar each

10 Toes To Bar each

Tuesday:

Bench Press:

For the bench press each week there will be two options to choose from, intermediate and advanced lifters should choose the conjugate system, beginner to intermediate lifters should chose the linear progression system.

Conjugate System: One rep max Bench Press with chains. Use spotters.

Linear Progression: 5x3 reps @ 85% of 1 Rep Max

Accessory:

Close grip bench press 3x8 reps (Optional: with Kettlebells hanging from bar with bands)

Ring Rows 3x8 (feet elevated)

Conditioning:

10 min AMRAP:

1 Thruster 45/30kg

1 Burpee Over The Bar

1 Dip on Rings or Bar.

Add 1 rep each round.

Wednesday:

Max Rep Pull Ups, rest 2 mins repeat x 3

(Choose the strict, kipping, butterfly or chest to bar pull up)

1 Round of:

2 mins on 2 mins off:

Ski/Row/Assault Bike/Bike/Shuttle Run/Burpees/Wall Balls.

AB’S BLAST:

3 Rounds of: 45 on/15 of:

Russian Twist

L-Sit Hold

Deadbugs

Thursday:

Strength:

Hang Power Clean 5x2

Power Clean 5x2

Clean Deadlift & Hang High Pull 3x2

Barbell Complex:

DT for weight

12 Deadlifts

9 Hang Power Cleans

6 Push Press/Jerks

Rest 2 mins x 5 Rounds. Increase weight each round.

Finisher: 150 Cals

Friday:

Back Squat:

Conjugate System: One rep max Back Squat with chains. Use spotters.

Linear Progression: 5x3 reps @ 85% of 1 Rep Max

Accessory:

Back Squat 1x15 reps

Good mornings or Nordic Falls 3x8 reps

Conditioning:

Reverse Chipper:

50 Double Unders/100 skips

40 Burpee Box Jump/Step Overs

30 Overhead Lunges 40/25kg (15 each leg, alternating)

20 Pistols (10 each leg)

10 Strict HSPU or Ring Push Ups

5 Rope Climbs

Saturday:

Skill: The Turkish Get Up. An excellent exercise for abdominal strength and should and hip mobility.

5 Rounds of:

EMOTM:

Min 1: Row 15/12 Cals

Min 2: Dumbell Squat Cleans x 5 @22.5/15kg

Min 3: Burpees Over The Bar x 8-12 reps

Min 4: Deadlifts x 5 @100/70kg

Min 5: Assault Bike/ Bike Or Ski 15/12 Cals

No Sugar/No Alcohol November?

Details

Created on Monday, 05 November 2018 14:46

No Sugar - No Alcohol November?

November is great month to to train hard and eat healthy food. Commit to training regularly each week and avoiding sugar and alcohol products.

Add in the Cardio Corner workout once or twice each week and you're likely to burn somewhere between 2-5kg's of excess bodyfat during the month.

Nov 5th

Details

Created on Friday, 02 November 2018 16:00

Monday:

Strength:

Power Snatch 10x3

Accessory:

Snatch Deadlift & Hang High Pull 3x3

Conditioning:

Partner Workout:

15 min AMRAP

3 Snatches each 60/40kg

6 Burpees Over The Bar each

9 Pull Ups each

Tuesday:

Strength:

(20 mins)

Test 1 Rep Max Bench Press. Use a safety spotter.

Accessory:

Dumbell Shoulder Press 3x5

Ring Rows 3x8

Conditioning:

30/25/20/15/10 (Total = 100 reps)

Dumbell Snatch 22.5/15kg (50 reps each arm)

Cals on Ski/Bike/Row

Wednesday:

Strength:

(10 mins)

Test 1 Rep max Weighted Pull Up

Conditioning:

2 Rounds of:

1 min on/off:

Ski/Row/AB Bike/Bike/Burpees/Shuttle Run/Wall Balls

AB’S BLAST:

3 Rounds of:

45 on/15 off:

Hollow Hold

Deadbugs

Mountain Climbers

Thursday:

Strength:

Hang Squat Clean 5x2

Squat Clean 5x2

Accessory:

Clean Deadlift & Hang High Pull 3x2

Conditioning:

‘Bear Complex’

5 Rounds for load: rest 2-3 mins between each set.

Complete 7 rounds of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Finisher:

100 Cals on any cardio equipment

Friday:

Strength:

(20 mins)

Test 1 Rep Max Back Squat. Use 2 safety spotters.

Accessory:

Bulgarian Spit Squats

Conditioning:

20 min AMRAP:

30 Toes To Bar

25 Front/Overhead Squats 45/30kg

20 Sit Ups (GHD)

15 Thrusters 45/30kg

10 Chin Ups/Bar Muscle Ups

5 Rope Climbs

Saturday:

Conditioning:

‘Whitten’

Choose 3-5 rounds of:

22 Kettlebell Swings 24/16kg’s

22 Box Jumps/Step Ups

400m Run/Row/Bike

22 Burpees

22 Wall Balls

The week ahead Oct 29th

Details

Created on Friday, 26 October 2018 11:58

Training for the week ahead:

Gym Closed Bank Holiday Monday.

Tuesday:

Bench Press:

Go as heavy as possible on each set. Use safety spotters!

1x5 reps

1x 3 reps

1 x 2 reps

2x1 reps

1 x 20 reps

2.5 mins rest between sets.

(Next week we will test your 1 rep max bench press)

Accessory:

Dumbell Chest Press 3x 5 reps

Ring Rows 3x8 reps (Feet elevated)

Partner Workout:

16 min AMRAP

4 Burpee Box Jump/Step Overs each

8 Pull Ups each

12 Partner Wall Balls

Wednesday:

‘Happy Halloween!’

‘Cardio Corner’

1 min on/off x 2 rounds:

Ski/Row/AB Bike/Bike/Dumbell Snatch/Shuttle Run/Toes To Bar

AB’S BLAST:

Med Ball Sit Ups

Ring/Bar Hollow Hold

Deadbugs

Thursday:

Clean 10x2

Clean Deadlift & Clean High Pull 3x2

12/9/6/3

Clean & Jerks 60/40kg

Burpees Over The Bar

Finisher:

100 Cals on Ski/Bike Or Row

Friday:

Back Squat

Go as heavy as possible on each set. Use safety spotters!

1x5 reps

1x 3 reps

1 x 2 reps

2x1 rep

1 x 20 reps

2.5 mins rest between sets.

(Next week we will test your 1 rep max bench press)

‘Reverse Chipper’

50 Wall Balls

40 Burpees

30 Cals Bike/Ski/Row

20 Deadlifts 100/70kg

10 Push Ups/Strict HSPU

5 Rope Climbs

Reverse!

Saturday:

Snatch 10x2

Snatch Deadlift & Snatch High Pull 3x2

20 min AMRAP:

1 Power Snatch 60/40kg

Add 1 snatch rep each round:

5 Push Ups/HSPU

10 Air Squats/Pistols

15 Pull Ups

Monday Oct 22nd:

Details

Created on Monday, 22 October 2018 10:48

Training for the week ahead:

Monday:

Strength:

Deadlift 3x3

Accessory:

Reverse Lunges 3x5

Back Extensions 3x12

Conditioning:

15 min AMRAP

20 Cals

20 Walking Lunges with kettlebell 24/16kg

20 Toes To Bar

20 Kettlebell Swings

Tuesday:

Strength:

Bench Press 3x2, 1x20

Accessory:

Dumbell Chest Press 3x5

Ring Rows (feet elevated) 3x8

Conditioning:

‘JT’

21/15/9

HSPU Or Shoulder Press

Ring Dips

Push Ups

Wednesday:

Strength:

Weighted Pull Ups 3x2

Conditioning:

1 min on/off:

Ski/Row/Assault Bike/Bike/Burpees/Wall Balls/Skipping

AB’S BLAST:

3 Rounds of:

45 on/15off:

Hollow Hold

Mountain Climbers

Deadbugs

Thursday:

Strength:

Clean 10x2

Accessory:

Clean Deadlift & High Pull 3x2

Conditioning:

10 min AMRAP

Ladder, add one rep each round:

1 x Thruster 42.5/30kg

1 x Burpee Over The Bar

Friday:

Strength:

Back Squat 3x2, 1x20

Accessory:

Weighted Step Ups 3x5 each leg

Conditioning:

‘Reverse Chipper’

40 Cals Row/Bike/Ski

30 Burpee Pull Ups

20 Hang Power Cleans 60/40kg

10 Ring Push Ups Or Ring HSPU

5 Rope Climbs

Reverse

Saturday:

Strength:

Snatch 10x2

Accessory:

Snatch Deadlift & High Pull 3x2

Conditioning:

‘The Filthy 50’ Or ‘Dirty Thirty’

30-50 reps each of:

Box Jumps/Step Ups

Jumping Pull Ups

Kettlebell Swings

Walking Lunges

Knees To Elbows

Back Ext

Wall Balls

Burpees

Double Unders

The week starting Oct 15th

Details

Created on Friday, 12 October 2018 11:00

Training for the week ahead Monday October 15th:

Monday:

Strength:

Deadlift 3x3 reps

Accessory:

Reverse Lunge 3x5 reps each leg

GHD Back Ext 3x12 reps

Conditioning:

3: Rounds of:

Min 1: 3 Cleans (Heavy as possible)

Min 2: 12-15 Pull Ups (Chest To bar)

Min 3: 12-15 Push Ups/ HSPU

Min 4: 12-15 Toes To Bar

Min 5: 10-15 Cals  on Bike/Row/Ski

Tuesday:

Strength:

Bench Press 3x2 reps

1x 20 reps

Accessory:

Dumbell Chest Press 3x5 reps

Conditioning:

21/15/9

Pull Ups

Push Ups/HSPU

Toes To Bar

Dumbell Snatch (21/15/9 each arm) 22.5/15kg

Wednesday:

Strength:

Weighted Pull Ups 3x2 reps

Conditioning:

2 Rounds of:

1 min on/off

Ski/Row/Assault Bike/Bike/Dumbell Box Step Overs/Shuttle Run/Burpees

AB’S BLAST:

3 Rounds of:

45 on/15 off:

L-Sit Hold

Mountain Climbers

Deadbugs

Thursday:

Strength:

Clean/Snatch 10x1

Accessory:

High Pull 3x1

Conditioning:

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

Wall Balls

Sit Ups

Cal Row/Bike/Ski

Friday:

Strength:

Back Squat 3x2 reps

1 x20 reps

Accessory:

Weighted Step Ups 3x5 reps each leg

Conditioning:

5 min AMRAP

10 Dumbell Squat Cleans 22.5/15kg

10 Pull Ups (Chest To Bar)

5 mins rest

 5 mins AMRAP

12 Cals on Assault Bike/Bike/Ski

12 Burpees

Saturday:

Strength:

Clean/Snatch 10x1

Accessory:

High Pull 3x1 rep

Conditioning:

‘Nancy’

5 Rounds of:

15 Overhead/Front Squats

400m Run/Row

The week starting Monday Oct 8th

Details

Created on Friday, 05 October 2018 11:10

Monday:

Strength:

Deadlift 3x5 reps

Accessory:

Reverse Lunges 3x6 reps

GHD Back Extensions 3x 10 reps

Conditioning:

10 min AMRAP

5 Power Cleans 80/60kg

50 Double Unders/Skips

Tuesday:

Strength:

Bench Press 3x2 reps

1x20 reps

Accessory:

Dumbell Chest Press 3x5 reps

Conditioning:

2 Rounds of:

1 min on/off

Ski

Row

Assault Bike

Bike

Wall Balls

Burpees

Toes To Bar

Wednesday:

Strength: Weighted Pull Ups 3x2

Conditioning:

20 min AMRAP:

50 Dumbell Snatch (25 each arm) 22.5/15kg

40 Cals Row/Bike/Ski

30 Toes To Bar/Knee Raises

20 Pistols holding kettlebell 16/12kg (10 each leg)

10 Chin Ups/Ring Muscle Ups

5 Clean & Jerks 70/50kg

1 Rope Climb

AB’S BLAST:

3 Rounds of:

45 on/15 off:

Deadbugs

Hollow Hold

Mountain Climbers

Thursday:

Strength:

Snatch 10x1

Accessory:

High Pull 3x2 reps

Conditioning:

4 min AMRAP

1 Overhead Squat

1 Burpee Over The bar.

Add 1 rep each round

Rest 4 mins

4 min AMRAP

10 Pull Ups

10 Wall Balls

Friday:

Strength:

Back Squat 3x2 reps

Accessory:

Weighted Step Ups 3x5 reps each leg

Conditioning:

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

Squat Cleans 60/40kg

Ring Push Ups/Parallette HSPU

Saturday:

Strength:

Clean & Jerk 10x1

Accessory:

High Pull 3x2 reps

Conditioning:

10 reps each of:

Thrusters 60/40kg

Power Snatch

Clean & Jerk

Overhead Squat

Front Squat

Burpee Over The Bar

Pull Ups

Toes To Bar

Ring Dips

Push Ups/HSPU

Run 150m between each movement.

Monday Oct 1st

Details

Created on Sunday, 30 September 2018 20:16

Strength:

Deadlift 3x5 reps

Accessory:

Reverse Lunges 3x6 reps each leg

Conditioning:

3 Rounds of:

Min 1: 15/12 Cal Bike/Ski/Row

Min 2: 15 Wall Balls

Min 3: 6 Clean & Jerks

Min 4: 10 Burpees Over The Bar

Min 5: 2 Rope Climbs Or Peg Board

Min 6: 15 Toes To Bar

Tuesday:

Strength:

Bench Press

3x3 Add 1-2.5kg’s

1 x 20

Accessory:

Dumbell Chest Press 3x6

Conditioning:

21/15/9

Front Squats 60/40kg

Pull Ups

Push Ups/HSPU

Wednesday:

Weighted Pull Ups 3x3

Conditioning:

2 Rounds of:

1 min on/0ff:

Ski Erg

Assault Bike

Rower

Bike Erg

Kettlebell Snatch 24/16kg

Dumbell Box Step Overs 22.5/15kg

Shuttle Run

AB’S BLAST:

3 Rounds of:

40 on/20 off:

Med Ball Sit Ups

Plank(Weighted)

Deadbugs

Thursday:

Strength:

Snatch 10x1

Accessory:

High Pull 3x2

Conditioning:

Partner Workout:

15 min AMRAP

5 Overhead/Front Squats each

5 Synchro Burpees

10 Pull Ups each

10 Toes To Bar each

Friday:

Strength:

Back Squat

3x3 Add 1-2.5kg’s

1 x 20

Accessory:

Weighted Step Ups 3x6

Conditioning:

5 min AMRAP

1 Rope Climb

5 Squat Cleans 70/50kg

5 Ring Push Ups/HSPU Parallette

5 mins rest

5 mins AMRAP

5 Thrusters 50/35kg

5 Pull Ups/Ring Muscle Ups

Saturday:

Strength:

Clean & jerk 10x1

Accessory:

High Pull 3x2

Conditioning:

20 min AMRAP

20 Dumbell Snatches 22.5/15kg

50 Skips/Double Unders

250m Row/200m Run

10 Burpees with jump over the rower

MM8 Heat Lists:

Details

Created on Friday, 28 September 2018 14:53

MM8 HEAT LISTS:

Gym Opens at 9.00am

Workout 1 revealed at 9.05am

Workout 1 starts at 9.31am

Workout 1:

Heat 1:

Teams: A,B,C

Heat 2:

Teams: D,E,F

Heat 3:

Teams: G,H,I,J

Workout 2:

Revealed when workout 1 is complete.

Workout 2:

Heat 1:

Teams: A,B,C

Heat 2:

Teams: D,E,F

Heat 3:

Teams: G,H,I,J

Workout 3:

Revealed when workout 2 is complete:

Heats will go according to Leaderboard placings.

10^th-8^th  place Heat 1

7^th- 5^th place Heat 2

4^th-1^st place Heat 3

MM8 Teams

Details

Created on Thursday, 27 September 2018 23:18

MM8 Teams:10 Teams.

A:
Rowan Bray 
Lee Brown
Maria O’Callaghan
Karen McCarthy

Foundations Course for Beginners

Details

Created on Monday, 24 September 2018 10:23

Tired of the same old boring traditional gym routine?

Looking lean, fit and health quickly?

15,000 gyms Worldwide with millions of members, CrossFit is the now Worlds largest fitness business. If it was a tech giant it would be Amazon! 

CrossFit Mallow is one of the Original CrossFit gyms founded in 2010. 

Get started next week...on Tuesday Oct 2nd.

Foundations Course for beginners!

Starts Tuesday Oct 2nd @ 7.00pm

Beginners Course is each Tues & Thur at 7.00pm for 2 weeks.

To register please download the CrossFit mallow App and select your preferred monthly membership.

(Choose from 2/3 or unlimited classes each week)

Contact: 

Ger: 087 9047849

Monthly Membership Subscriptions:

SILVER MEMBERSHIP: 2 CrossFit sessions Per Week €60 Per Month Subscription. Monthly d.d

GOLD MEMBERSHIP: 3 CrossFit sessions Per Week €70 Per Month Subscription. Monthly d.d

PLATINUM MEMBERSHIP: Unlimited CrossFit sessions €90 Per Month Subscription. Monthly d.d

STUDENT MEMBERSHIP €60 Per Month Subscription. Monthly d.d

All memberships are paid monthly via direct debit from a bank card.

CLASS TIMETABLE:

Monday: 6.45am/12.30pm 5/6/7/8pm

Tuesday: 10.30am 12.30pm 5/6/7/8pm

Wednesday: 6.45am 12.30pm 5/6/7/8pm

Thursday: 10.30am 12.30pm 5/6/7/8pm

Friday: 6.45am 12.30pm 5/6/7/8pm

Saturday: 10.30am

The week starting Sept 24th

Details

Created on Friday, 21 September 2018 10:38

Next weeks training Monday Sept 24^th:

Monday:

Strength:

Deadlift 5x5

Accessory:

Reverse Lunge 3x8

Conditioning:

4 mins AMRAP:

8 Thrusters 42.5kg

8 Burpees Over The Bar

Rest 4 mins

4 mins AMRAP

8 Wall Balls

8 Pull Ups

Tuesday:

Strength:

Bench Press 3x3 (Add 1-2.5kg’s to last week)

1x20 Reps (Add 1-2.5kg’s to last week)

Accessory:

Dumbell Chest Press 3x8

Conditioning:

‘Cardio Corner’

TOWEL REQUIRED

2 Rounds of:

1 min:

Ski Erg

Assault Bike

Row

Bike Erg

Dumbell Snatch

Burpee Box Jump Overs/Step Ups

Toes To Bar

1 min rest between each movement.

Wednesday:

Strength:

Weighted Pull Ups 3x3

Conditioning:

20 min AMRAP

AB’s BLAST:

3 Rounds of:

40 on/20 off:

Hollow Hold

Med Ball Sit Ups

Russian Twist

L-Sit Hold

(Sub in Evil Wheels at any time)

Thursday:

Strength:

Clean & Jerk 10x1

Accessory:

High Pull 3x2

Conditioning:

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

Power Snatch 50/30kg

Push Ups/HSPU

Friday:

Strength:

Back Squat 3x3 (Add 1-2.5kg’s to last week)

Accessory:

Weighted Step Ups 3x8 reps

Conditioning:

2km Row

30 Pull Ups & Dips Or Ring Muscle Ups

Saturday:

Mallow Mania 8

Gym Opens at 9.00am – workout 1 revealed at 9.05am

Heat 1 Starts at 9.31am (If you’re late for your heat the show goes on without you)

 - Finishes at lunchtime.

Mixed Teams of 4 athletes will be published on Thursday.

Heat List published on Friday.

Workouts revealed on Saturday morning a few minutes before each workouts starts.

‘CrossFit prepares you for the unknown and unknowable’- Greg Glassman. CrossFit founder and owner.

To register please write your name on the whiteboard in the corner of the gym. 33 people registered so far.

Monday Sept 17th

Details

Created on Friday, 14 September 2018 10:40

Training for the week ahead!

Monday:

Strength:

Deadlift 5x5

Accessory:

Reverse Lunge 3x8 each leg

Conditioning:

Partner Workout:

12 min AMRAP

8 Thrusters each 45/30kg

10 Pull Ups each (Chest to bar)

12 Toes To Bar each

Tuesday:

Strength:

Bench Press

3x3 @ 90% of 2 rep max

1 x 20 reps@ 60% of 2 rep max

Accessory:

Dumbell Chest Press 3x8

Conditioning:

‘Cardio Corner’

2 Rounds of:

1 Min Ski

1 Min rest

1 Min Assault Bike

1 Min rest

1 min Bike Erg

1 min rest

1 min Run

1 min rest

1 min Burpees

1 min rest

1 min Skipping/Double Unders

1 min rest

Wednesday:

Strength:

Weighted PULL UPS 3x3 (Grip-palms facing away from you)

Conditioning:

15min AMRAP:

5 Man Makers 20/15kg

10 Cals on Ski/Bike/Row

30 Double Unders/Skips

AB’S BLAST:

3 Rounds of:

40 on/20 off

Hollow Hold

Med ball Sit Ups/Evil Wheels

L-Sit Hold

Mountain Climbers

Thursday:

Strength:

Clean & Jerk 10x1 max weight

Accessory:

Clean High Pull 3x2 max weight

Conditioning:

‘Grace’

30 Clean & Jerks for time 60/40kg

Finisher:

500m Ski Or 1km Row Or 2km Bike

Friday:

Strength:

Back Squat 3x3 @ 90% of 2 rep max

1x 20 @60% of 2 rep max

Accessory:

Weighted Step Ups 3x8 each leg

Conditioning:

‘Reverse Chipper’

50 Sit Ups

40 Burpee Box Jump Overs/Step Ups

30 Kettlebell Snatch 24/16kg

20 Push Ups/HSPU

10 Chin Ups & Dips/Bar Muscle Ups

1 Rope Climb

Reverse!

Saturday:

Strength:

Snatch 10x1 max weight

Accessory:

High Pull 3x2 max weight

Conditioning:

‘Isabel’

30 Power Snatch for time 60/40kg

Finisher:

500m Ski Or 1km Row Or 2km Bike

MM8 Details.

Details

Created on Tuesday, 11 September 2018 12:15

MALLOW MANIA 8

Saturday Sept 29th @9.30am until lunchtime.

To register to take part please write your name on the whiteboard in the corner of the gym.

Monday Sept 10th

Details

Created on Friday, 07 September 2018 12:26

Training for the week ahead Monday Sept 10th:

Monday:

Strength:

Clean & Jerk 10x1

Accessory:

High Pull 3x2

Conditioning:

‘Elizabth’

21-15-9

Cleans (Full squat)

Ring Dips

Tuesday:

Strength:

15 mins to set a 2 rep max bench press. Please use a spotter!

10 mins to set a 2 rep max pull up.

Accessory:

Conditioning:

Partner Workout

12 min AMRAP

6 Dumbell Snatch each (3 each arm alternating) 25/17.5kg

Wall Balls each

Wednesday:

Conditioning:

5 Rounds of:

3 mins AMRAP of:

3 Power Clean & Jerks 70/50kg

6 Burpees Over The Bar

9 Pull Ups (Chest To Bar)

1 min rest between rounds.

AB’S BLAST:

40 on/20 off:

L-Sit Hold

Med Ball Sit Ups

Mountain Climbers

Thursday:

Strength:

Snatch 10x1

Accessory:

High Pull 3x2

Conditioning

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

Overhead Squat

Ring/Bar Dips

Toes To Bar

Friday:

Strength:

20 mins to set a 2 rep max back squat. Please use 2 spotters!

Conditioning:

50 Pistols

40 Burpee Box Jumps/Step Ups

30 Cals on Bike/Ski/Row

20 Dumbell Squat Clean Thrusters 22.5/15kg

10 Strict Chin Ups Or Bar Muscle Ups

Saturday:

‘Becky’

• For Time
• 800 meter Run
• 30 Squat Snatches (95/65 lb)
• 400 meter Run
• 30 Hang Cleans (95/65 lb)
• 200 meter Run
• 30 Back Squats (95/65 lb)
• 400 meter Run
• 30 Push-Ups
• 800 meter Run
• 30 Pull-Ups

Mallow Mania 8

Details

Created on Tuesday, 04 September 2018 15:32

MALLOW MANIA 8

Mallow Mania 8 will take place on Saturday Sept 29th from 9.30am until lunchtime.

Format: Teams of 4 people. 2 male & 2 female.

Training for the week starting Monday Sept 3rd

Details

Created on Friday, 31 August 2018 10:37

Training for the week starting Monday Sept 3^rd

Monday:

Strength:

Clean & Jerk 10 x 1

Clean High Pull 3x2

Conditioning:

3 Rounds of:

1 min Dumbell Box Step Overs 22.5/15kg

1 min rest

1 min Row/Ski/Bike

1 min rest

1 min Power Cleans 70/45kg

1min rest

Tuesday:

Strength:

Bench Press 5x2 reps

Accessory:

Weighted Chin Ups 3x2

Weighted Dips 3x2

Conditioning:

Partner 16 min AMRAP

3 Thrusters each 60/40kg

6 Burpees Over The Bar each

9 Toes To bar each

Wednesday:

Fight Club:

• 3 Rounds, for Reps, in 17 minutes
• 1:00 Thrusters (95/65 lb)
• 1:00 Power Cleans (95/65 lb)
• 1:00 Box Jump-Overs (24/20 in)
• 1:00 Pull-Ups
• 1:00 Assault Bike Cals
•  
• Rest 1:00 Between Rounds

AB’S BLAST:

4 Rounds of:

40 on/20 off:

Hanging L-Sit Hold/Hollow Hold

Russian Twist

Mountain Climbers

Thursday:

Strength:

Power Snatch 10x1

High Pull 3x2 reps

Conditioning:

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

Overhead Squats 42.5/30kg

Toes To Bar

50 Double Unders/Skips each round.

Friday:

Strength:

Back Squat 5x2 reps

Bulgarian Split Squats 3x5

Conditioning:

5 Rounds of:

7 Deadlift 100/70kg

400m Run

1 Rope Climb/Peg Board Or 3 Ring Muscle Ups

Saturday:

‘Hero Saturday’

‘J.J’

Cleans & Push Ups/HSPU

• For Time
• 1 Squat Clean (185/135 lb)
• 10 Parallette Handstand Push-Ups (6" Deficit)
• 2 Squat Cleans (185/135 lb)
• 9 Parallette Handstand Push-Ups (6" Deficit)
• 3 Squat Cleans (185/135 lb)
• 8 Parallette Handstand Push-Ups (6" Deficit)
• 4 Squat Cleans (185/135 lb)
• 7 Parallette Handstand Push-Ups (6" Deficit)
• 5 Squat Cleans (185/135 lb)
• 6 Parallette Handstand Push-Ups (6" Deficit)
• 6 Squat Cleans (185/135 lb)
• 5 Parallette Handstand Push-Ups (6" Deficit)
• 7 Squat Cleans (185/135 lb)
• 4 Parallette Handstand Push-Ups (6" Deficit)
• 8 Squat Cleans (185/135 lb)

Training the week starting August 27th

Details

Created on Wednesday, 29 August 2018 11:07

Training for the week ahead Monday August 27th:

Monday:

Strength:

EMOTM 10x1

Clean & Jerk

Accessory:

Clean High Pull 3x3

Partner 12 min AMRAP

Start with 1 rep each of the burpee then one rep each of the C&J, add 1 rep each round.

Burpee Over The Bar

Squat Clean 60/40kg

Tuesday:

Strength:

Bench Press 5x2reps

Accessory:

Weighted Chin Ups 3x2 reps

Weighted Dip 3x2 reps

Conditioning:

3 Rounds of:

21 Dumbell Snatch (each arm- alternating) 22.5/15kg

21 Pull Ups (Chest To Bar)

21 Cal Row/Bike               

Wednesday:

‘Fight Gone Bad’

3 Rounds of:

1 min each:

Wall Balls 20/14lb’s

Sumo Deadlift High Pull (With Kettlebells 24/16kg)

Box Jumps 24’’/20’’

Push Press 35/25kgs – No Dropping Bars!

Row Cals

1 min rest between rounds.

Count all reps to get your overall score.

<300 = Could do better!

300-400 = You’re as fit as a Limerick hurler!

400+ = Juicin’

AB’s BLAST:

4 Rounds of:

40 on/20 off:

L-Sit Hold/ Evil Wheels

Russian Twist

Plank

Mountain Climbers/ Gym Ball Knee Tucks

Thursday:

EMOTM 10x1

Snatch

Accessory:

Snatch High Pull 3x3

Conditioning:

21/15/9

Overhead Squat 42.5/30kg

Toes To Bar

100 Double Unders/Skips each round

Friday:

Strength:

Back Squat 5x2 reps

Accessory:

Bulgarian Split Squats 3x5 reps

Conditioning:

4 Rounds of:

Min 1: 20 Pistols/30 Air Squats

Min 2: 2 Rope Climbs (Legless)

Min 3: 10 Thrusters 45/30kg

Min 4: 10 Toes To bar

Min 5: 150m run

Saturday:

‘Hero Saturday’

Tommy Mac:

• 2 Rounds For Time
• 12 Burpees
• 12 Thrusters (115/75 lb)
• 12 Burpees
• 12 Power Snatches (115/75 lb)
• 12 Burpees
• 12 Push Jerks (115/75 lb)
• 12 Burpees
• 12 Hang Squat Cleans (115/75 lb)
• 12 Burpees
• 12 Overhead Squats (115/75 lb)

Training the week starting Monday August 27th

Details

Created on Sunday, 26 August 2018 16:06

• 2 Rounds For Time
• 12 Burpees
• 12 Thrusters (115/75 lb)
• 12 Burpees
• 12 Power Snatches (115/75 lb)
• 12 Burpees
• 12 Push Jerks (115/75 lb)
• 12 Burpees
• 12 Hang Squat Cleans (115/75 lb)
• 12 Burpees
• 12 Overhead Squats (115/75 lb)

Training the week starting August 20th

Details

Created on Friday, 17 August 2018 10:45

Training for the week starting Monday August 20^th:

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

Details

Created on Sunday, 12 August 2018 17:37

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

Details

Created on Tuesday, 07 August 2018 12:33

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

Details

Created on Monday, 30 July 2018 10:03

Training for the week ahead Monday July 30^th

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

Details

Created on Monday, 23 July 2018 09:51

Training for the week starting Monday July 23^rd:

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

Details

Created on Friday, 13 July 2018 12:40

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

Details

Created on Monday, 09 July 2018 17:34

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.

Details

Created on Saturday, 30 June 2018 10:07

Monday July 2^nd

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

Details

Created on Friday, 22 June 2018 11:17

Training for the week starting Monday June 25^th:

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

Details

Created on Friday, 15 June 2018 11:25

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

Details

Created on Friday, 08 June 2018 14:29

Training for the week starting Monday June 11^th

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:

Details

Created on Thursday, 31 May 2018 17:28

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

Details

Created on Friday, 25 May 2018 13:12

Training for the week beginning Monday May 28^th

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

Details

Created on Sunday, 20 May 2018 14:34

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

Details

Created on Friday, 11 May 2018 10:42

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

Details

Created on Thursday, 03 May 2018 18:39

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 7^th

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

Details

Created on Friday, 27 April 2018 11:33

Training for the week ahead Monday April 30^th:

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

Details

Created on Friday, 20 April 2018 11:04

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 23^rd:

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

Details

Created on Sunday, 15 April 2018 22:41

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

Details

Created on Wednesday, 11 April 2018 10:29

X

The week ahead Monday 9th April

Details

Created on Sunday, 08 April 2018 21:11

Training for the week ahead Monday April 9^th:

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

Details

Created on Thursday, 05 April 2018 09:53

'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.

Tuesday April 3rd

Details

Created on Monday, 02 April 2018 18:12

Tuesday April 3^rd

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

Details

Created on Monday, 02 April 2018 08:24

Gym Closed Bank Holiday Monday.

Happy Easter!

Monday March 26th

Details

Created on Monday, 26 March 2018 08:53

Training for the week ahead:

Monday March 26^th

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

Details

Created on Friday, 16 March 2018 10:04

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

Gym Closed Bank Holiday Monday March 19th

Training for the week ahead Tuesday March 20^th:

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

Details

Created on Monday, 12 March 2018 10:02

Training for the week starting Monday March 12^th

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

Details

Created on Monday, 05 March 2018 12:16

Training for this week

Monday March 5^th

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

Details

Created on Saturday, 03 March 2018 09:39

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

Details

Created on Friday, 02 March 2018 13:35

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

Details

Created on Wednesday, 28 February 2018 16:22

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.

Training for the week ahead Feb 26th

Details

Created on Thursday, 22 February 2018 13:39

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

Details

Created on Friday, 16 February 2018 14:02

Open 2018.

The first Open workout is released on Feb 22^nd. 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 19^th

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

Details

Created on Friday, 09 February 2018 10:33

Training the week ahead Monday Feb 5th

Details

Created on Friday, 02 February 2018 09:55

Training for the week starting Monday Feb 5^th

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

Details

Created on Thursday, 01 February 2018 17:00

Doneraile 5km June 1^st

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 1^st. 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 1^st: 5km Run non-stop.

Start the programme on the week beginning Feb 5^th. 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.

Details

Created on Thursday, 01 February 2018 16:55

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 1^st.

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

Details

Created on Friday, 26 January 2018 10:17

Training for the week ahead starting Monday Jan 29^th

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:

Details

Created on Friday, 19 January 2018 14:18

Training for the week ahead January 22^nd (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.