Monday the 16th to Friday the 20th of September

MONDAY

100 back squats week 6

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 80kg to 85kg. We have 3 more increases after this week then we take the weight we did on week 9 and do the 100 reps as quick as possible. I will aim to do a set of 12 then 8 sets of 11.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

4 hang power cleans 60/40kg
8 burpees
12 squats

OVERTIME

amrap 10 minutes

12 dumbbell snatch
12 ghd situps
30 double unders

TUESDAY

Skill – handstand or handstand walk – 10 minutes

emom by 24

1. 40 seconds farmers walk with heavy kettlebells
2. 5 to 10 handstand pushups or 10 to 15 pushups
3. 10 to 15 ring rows
4. 40 seconds bear crawl

OVERTIME

3 by 400 meter run

2 minutes rest between each one

WEDNESDAY

set up your bar, box and kettlebell before the clock starts

Skill – toes to bar

0 to 7 minutes

emom by 8 – 3 to 10 reps of full toes to bar or half toes to bar, focus on good clean kipping and continuous motion

8 to 10 – rest

10 to 30 minutes

Jack

amrap 20 minutes

10 pushpress 52/35kg
10 kettlebell swings 24/16kg
10 box jumps 24/20″

OVERTIME

1 set of max wallballs – continuous movement, no pausing when you catch ball

rest 5 minutes and repeat

THURSDAY

Active recovery – 30 minute sled walk with 25/15kg

Aerobic capacity – 4 by 1k row – 4 minutes rest between each one

Density

30 minutes of:

10 to 15 dumbbell floor press
3 to 10 strict pullups
10 to 15 goblet squats with a heavy dumbbell
10 cal machine

FRIDAY

Teams of 2:

amrap 7 minutes

20 squat snatch or squat cleans 52/35kg
20 chest to bar or pullups or 10 bar muscleups

rest 3 minutes

amrap 7 minutes

20 front rack lunges 52/35kg
20 lateral bar burpees

rest 3 minutes

amrap 7 minutes

20 cal bike
20 d-ball cleans 40/30kg

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Monday the 9th to Friday the 13th of September

MONDAY

100 back squats week 5

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 75kg to 80kg

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

5 russian kettlebell swings 32/20kg
10 body weight lunges
20 double unders

OVERTIME

2k row

every minute jump off and do 5 burpees

TUESDAY

Skill – rope climb – 10 minutes practice or emom by 10

AMRAP 20 minutes

1 to 5 strict pullups
10 pushups or ring pushups or 5 handstand pushups
15 box jumps

OVERTIME

emom by 20

even – 5 to 10 ghd situps
odd – 5 to 10 ghd hip ext

WEDNESDAY

Skill – toes to bar

emom by 8 – 3 to 10 reps of full toes to bar or half toes to bar, focus on good clean kipping and continuous motion

Linda

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

deadlift – 1.5 bodyweight
benchpress – bodyweight
squat clean – .75 bodyweight

The body weight percenatges are for experienced athletes only, most of you should be going well under this. We will do this again in a few months so its always better to under shoot and have something left in the tank. As always we will put good technique ahead of all other goals.

OVERTIME

30/20/10

ski cals
dumbbell snatch

THURSDAY

Active recovery – 3 rounds of:

5 minute bike
5 minute row
5 minute ski

Aerobic capacity – go hard

4 minutes machine
3 minutes rest
3 minutes machine
2 minutes rest
2 minutes machine
1 minutes rest
1 minute machine

Density

30 minutes of:

10 to 15 barbell shoulder press from the rack
10 to 15 croc rows each arm
20 dumbbell box step ups
100m run

FRIDAY

Teams of 2:

amrap 7 minutes – you go i go

7 thrusters 35/25kg + 7 toes to bar

rest 3 minutes

amrap 7 minutes – you go i go

7 power snatch 35/25kg + 7 pullups or 5 chest to bar or 3 bar muscleups

rest 3 minutes

amrap 7 minutes – you go i go

7 front squat 35/25kg + 7 lateral bar burpees

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Monday the 2nd to Friday the 6th of September

MONDAY

100 back squats week 4

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 70kg to 75kg, our legs are realy starting to adjust to the volume but we still want to be patient with the weight increases.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

4/8/12/16/20/24 and so on of:

dumbbell snatch 22.5/15kg
box jumps 24/20″

OVERTIME

30/20/10

ghd situps or situps
ski cals

TUESDAY

Skill – handstand or handstand walk

4 minutes on 2 minutes off for 4 rounds

2 to 4 strict pullups (no kipping) use a band if you cannot do strict
8 dumbbell shoulder press 22/15kg
12 mountain climbers (1 = both legs touching elbows)

OVERTIME

10 minute max cals on bike

WEDNESDAY

Skill – toes to bar

emom by 8 – 3 to 10 reps of full toes to bar or half toes to bar, focus on good clean kipping and continuous motion

Nancy

5 rounds

400m run
15 overhead squats 42/30kg

OVERTIME

21/15/9

heavy russian kettlebell swings
burpees

THURSDAY

Active recovery – 45 minutes of mobility or a swim and sauna

Aerobic capacity – Mikko Triangle

10 rounds of:

1 minute assault bike
1 minute row
1 minute ski
1 minute rest

aim for 10 to 20 cals and try stay consitent for the 10 rounds

Density

30 minutes of:

10 to 15 bench press
10 to 15 ring rows
20 dumbbell lunges
10 cals on a machine

FRIDAY

Teams of 2:

amrap 7 minutes

20 squat cleans 60/40kg or squat snatch 52/35kg
20 hanstand pushups
20 chest to bar or 10 bar muscleups

rest 3 minutes

amrap 7 minutes

20 pushpress 52/35kg
20 dball cleans 40/30kg
5 rope climbs

rest 3 minutes

Karen

150 wallballs 9/6kg

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Monday the 26th to Friday the 30th of August

Hey guys hope evryone had a great weekend and is ready for another good weeks training. We are into week 3 of our back squats on Monday so keep being smart with your jump in weights, we should still have no issue moving for all 10 reps. We are continuing benchmark wednesday with one of my favorites Nicole. Lots of running and pullups so its a great way to improve both. I am buzzing for thursdays Tripple 3!!!! I usually take thursday as a rest day but im gonna have to get in for this one!!! Look it up on youtube and see what you think :-) Friday is another great team workout with plenty of burpees and barbells, if you are taking part on Saturday take take Friday off or take it easy, we wanna be fresh for the event so going hard the day before isnt a good idea. If your not signed up theres still time to do so and if you dont feel like it come down and have a look anyway, it dosent matter if you train or not, we all want you there anyway to enjoy the day and be part of the community. I totally get not everyone wants to workout out in front of a crowd and be judged and thats totally fine, you can still come and enjoy whats going on and chow down on some delicious burgers afterwards. Cya all tomorrow

Tom

MONDAY

100 back squats week 3

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 65kg to 70kg, it should start to feel a little bit tougher as the weeks go on, still medium difficulty. You shoulde be able to do all 10 reps with out pausing at the top.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

3/6/9/12/15/18 and so on of:

thrusters 35/25kg
toes to bar or knees to chest

OVERTIME

10 to 20 minutes handstand or handstand walk practice

if you dont have a handstand against the wall now is the time to practice. if you do move onto hsw, set up some cones and practice, practice, practice!

TUESDAY

Skill – rope climb

60 seconds on 30 seconds off for 20 rounds

1. russian kettlebell swings
2. burpees jumping to a 6 inch touch – the bar
3. L-sit on kettlebells or paralettes or boxes or rings
4. bike for cals
5. rope climbs or legless rope climbs

OVERTIME

21/15/9/15/21

dumbbell snatch
ghd situps or situps

WEDNESDAY

Skill – kipping pullup

Nicole

amrap 20 minutes

400m run
max pullups

score is total pullups

OVERTIME

100 bench press for time – im going with 70kg, choose a weight you can get at least 20 reps with on the first set

THURSDAY

Active recovery – 45 minutes of mobility or a swim and sauna

Aerobic capacity – Tripple 3

3k row
300 double unders
3 mile run

Density

30 minutes of:
10 to 15 dumbbell shoulder press
10 to 15 croc rows
20 box step ups holding a dumbbell in the front rack position
10 cals on a machine

FRIDAY

TEAMS OF 2:

30/20/10

deadlift 100/65kg
burpees

then

30/20/10

overhead squats 35/25kg
bar facing burpees

then

30/20/10

ground to overhead 45/30kg
burpee box jump overs

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Monday the 19th to Friday the 24th of August

MONDAY

100 back squats week 2

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 60kg to 65kg, it should still feel relatively lite because we have 8 weeks to go so dont rush the increases.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

8 overhead squats or front squats or squat snatch 45/30kg
8 toes to bar
8 box jump overs

OVERTIME

50 situps
50 russian twists with a dumbbell
50 seconds plank

rest 2 minutes then repeat

TUESDAY

EMOM by 20

odd – 10 to 15 burpees
even – 10 dball cleans

OVERTIME

30/20/10

bike cals or other machine cals
pushups

WEDNESDAY

Kelly

5 rounds

400m run
30 boxjumps
30 wallballs 9/6kg

OVERTIME

AMRAP 8 minutes

8 ghd situps
8 heavy russian kettlebell swings

THURSDAY

Active recovery – slow 5k row + 20 minutes mobility

Aerobic capacity – fast 5k row

Density

30 minutes of:

10 to 15 bench press
10 to 15 ring rows
20 barbell backstep lunges – leave these out if you are doing the team workout tomorrow
10 cals on a machine

FRIDAY

TEAMS OF 2:

AMRAP 7 minutes

30 pullups or 20 c2b or 10 bar mu
30 squat cleans 52/35kg
30 dumbbell pushpress 22/15kg

rest 3 minutes

AMRAP 7 minutes

30 deadlift 110/70kg – be smart on this, go lite and get it right if you need to!
30 handstand pushups or regular pushups
5 rope climbs – legless if possible

rest 3 minutes

AMRAP 7 minutes

30 power clean + pushpress 52/35kg
30 alternating dumbbell lunges 22/15KG
30 lateral bar burpees

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Monday the 12th to Friday the 16th of August

MONDAY

Every 2 minutes for 10 sets do 10 back squats – this is week 1 so start lite. I started with 60kg on Saturday and will aim to add 5kg every week until i reach 100kg then do it for time – 10 weeks in total. This program will add strength and mass to your legs and directly transfers into workout because of the high volume. Ive used this program many times over the last few years and always made great gains.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

10 ring rows or 1 to 3 rope climbs
10 pushups
10 box stepups – no weight

OVERTIME

10 minutes prowler push, go on teams if you like or by yourself

TUESDAY

AMRAP 7 minutes

5 handstand pushups or dumbbell shoulder press
10 box jump overs – clear the box if possible

Rest 3 minutes

AMRAP 7 minutes

5 burpee to a 6 inch touch
10 cals machine – keep your machine next to you, if you are using the ski erg do regular burpees

Rest 3 minutes

AMRAP 7 minutes

5 toes to bar or 10 knees to chest
10 dumbbell lunges – 1 heavy dumbbell in the front rack

OVERTIME

50 devils press for time

WEDNESDAY

PYRAMID DOUBLE HELEN from the 2010 CrossFit Games (30 minute cap)

1200m run
63 kettlebell swings 24/16kg
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups

OVERTIME

2k row or ski

THURSDAY

active recovery – 30 minute machines – 5 minutes each
every switch over do 10 squats, 10 situps and 20 second hang from bar

Density

30 minutes of:

10 to 15 floor press
10 to 15 croc rows each arm
20 dumbbell box step ups – 1 each hand
10 cals on a machine

FRIDAY

AMRAP 30 minutes

30 power snatch or power cleans 45/30kg
30 bar facing burpees
30 overhead squats 45/30kg
30 strict pullups
30 deadlift 110/70kg
30 ghd situps or situps
100 double unders or 200 singles

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Tuesday the 6th to Friday the 9th of August

Tuesday

The Chief

5 3 minute rounds with 1 minute break between rounds

3 power cleans 60/40kg (heavy kettlebell swings for bootcamp)
6 pushups
9 squats

OVERTIME

10 minute max cals on bike or ski erg

Wednesday

2 rounds of:

3 minutes max pullups or c2b or bar or ring muscleups (mix moevements if you like, i will try 2 big sets of mu then go to c2b then go to pullups)
rest 2 minutes
3 minutes max front squats from the rack 75/50kg
rest 2 minutes
3 minutes max pushpress 45/30kg or handstand pushups
rest 2 minutes
3 minutes max burpees to a 6 inch touch

OVERTIME

EMOM by 10

1 set of ghd situps (something you can do without stopping, i will be aiming for 10)

Thursday

Density

30 minutes of:
10 barbell bench press
10 strict pullups
10 box step ups holding a dball (5 each leg)
10 by 20 meter shuttle runs

Recovery or aerobic capacity

recovery – 5k row slowly and 20 minutes mobility
aerobic capacity – 5k row as fast as possible

Friday

Teams of 2:

AMRAP 20 MINUTES

50 deadlifts 100/65kg
50 toes to bar or knees to chest (mix if needed)
50 box jump overs
50 dumbbell hang squat clean thrusters
5 rope climbs

20 to 25 – rest

25 to 35 – AMRAP 10 MINUTES

30 d-ball cleans
60 wallballs
80 meter kettlebell farmers walk (up and down the gym once each)
100 double unders

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Monday the 29th to Friday the 2nd of August

Monday

0 to 9 – 2 deadlifts on the minute every minute (increase weight each set but focus on safe technique)

10 to 15 minutes – rest

15 onwards

3 4 minute rounds with 2 minutes break between rounds

400m run + max devil press for the remainder of the 4 minutes

OVERTIME

ANNIE

50/40/30/20/10

double unders
situps

Tuesday

45s on 15s off for 25 minutes;

1. dumbbell goblet squats – go heavy
2. plank
3. box jumps 30/24″
4. handstand pushups or pushups
5. toes to bar or knees to chest

OVERTIME

5 minute bike
3 minute rest
4 minute bike
2 minute rest
3 minute bike
1 minute rest
2 minute bike

aim for max cals within the time

Wednesday

every 30 seconds for 15 minutes – finish on 14:30 for a total of 30 reps

1 power clean + pushjerk (3 second pause in the catch on the power clean and a 3 second pause in the catch on the push jerk)

15 to 20 rest

20 to 35

AMRAP 15 minutes

15 cal ski or row (alternate each round)
10 dumbbell hang squat cleans 22/15kg
1 to 5 rope climbs (you choose how many, its should be a number you can keep moving on)

OVERTIME

50 burpees
800m run

Thursday

Density

30 minutes of:

10 dumbbell shoulder press
10 ring rows
20 dumbbell lunges (10 each leg alternating)
200m run

Recovery

40 minutes of empty prowler walk – every 5 minutes do 2 minutes mobility – if there is more than 1 person team up and alternate between walking and mobility

Friday

Teams of 2: same sex

amrap 8 minutes

30 hang power snatch or hang power clean – pick a weight you can do 5s with
40 lateral bar burpees
50 squats

rest 2 minutes

amrap 8 minutes

sled pull

rest 2 minutes

amrap 8 minutes

30 thrusters 45/30kg
40 pullups or 30 chest to bar or 20 bar muscleups
50 box jump overs

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Monday the 22nd to Friday the 26th of July

Monday

0 to 20 minutes

The CrossFit Total

1 rep max back squat
1 rep max shoulder press
1 rep max deadlift

20 to 25 minutes – rest

25 to 35 minutes

10 dumbbell hang squat cleans 22/15kg
10 toes to bar
10 pushups

Tuesday

60 seconds on 15 seconds off for 18 rounds

1. prowler push
2. burpees
3. dball cleans
4. assault bike
5. scissor kicks
6. ring rows or rope climbs

then

5 minutes of:

30 seconds situps
30 seconds plank

Wednesday

EMOM by 12

1 cluster – squat clean into a thruster – increase weight every rep if you can

12 to 15 – rest

on the 15 minutes start into:

50 box jumps
200m run
50 wallballs
200m run
50 kettlebell swings

Thursday

Density

35 minutes of:

10 dumbbell bench press
10 strict pullups
20 box stepupswith a dumbbell in each hand (10 each leg)
10 cal bike or row
60 to 90 seconds break between rounds

Recovery

35 minutes of

500m ski
400m run
2 minutes mobility

Friday

Teams of 2:

amrap 8 minutes

30 front squats 52/35kg
30 pullups or c2b
100 double unders

rest 2 minutes

amrap 8 minutes

row or ski for cals

rest 2 minutes

amrap 8 minutes

30 power cleans 52/35kg
30 bar facing burpees
30 handstand pushups

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Friday the 19th of July

TEAMS OF 2:

amrap 8 minutes

30 pushpress 45/30kg
30 box jump overs
30 pullups or chest to bar

Rest 2 minutes

amrap 8 minutes

30 hang power cleans 45/30kg
30 burpees
30 toes to bar

Rest 2 minutes

amrap 8 minutes

30 cal row
30 devil press (you choose the weight)
30 situps

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