Monday the 14th to Friday the18th of January

MONDAY

1. every 90 seconds fo 7 rounds perform the following complex:

squat clean + hang squat clean + push jerk + split jerk

2. 4 rounds

12 dumbbell hang cluster 22/15kg
2/1 rope climb

12 minute time cap

TUESDAY

Amrap 20 minutes

5 hspu or pushups
10 t2b or knees to chest
15 box jumps

Finisher – 8 minute team prowler push

WEDNESDAY

1. Squat stamina builder

EMOM BY 12

even – 3 front squat
Odd – 6 back squat

2. 18.3

2 rounds for time of:

100 double-unders
20 overhead squats 52/35kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 22/15kg
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

THURSDAY

Density training

20 minutes of:

Max seated top to top dumbbell shoulder press
Max ring rows
12 dball box stepups

Finisher – 5 minutes of:

30 seconds situps
30 seconds plank

FRIDAY

Teams of 3:

90 deadlift 100/65
90 cal bike or ski
90 bar facing burpees
90 dumbbell front squats 22/15kg
90 cal bike or ski
90 dball cleans

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Monday the 7th to Friday the 11th of January

Monday

1. every 90 seconds fo 7 rounds perform the following complex:

squat clean + front squat + split jerk

2. 750m row or ski
75 wallballs
75 kettlebell swings 24/16kg

Tuesday

1. emom by 6 – toes to bar practice – 3 to 8 reps per minute – focus on a continuous kip, it dosent matter if your toes dont touch the bar, work on the movement and getting your feet as high as possible while still being able to go straight into the next rep.

2. 1 minute stations – 20 minutes in total – 5 rounds

1. bar muscleups or chest to bar or pullups or ring rows – mix if needed, start with the more dificult option and when that goes move down in dificulty
2. handstand pushups or pushups
3. d-ball cleans
4. rest

Wednesday

1. squat stamina builder – week 1

12 minutes of:

even minutes – 3 front squats
odd minutes – 6 front squats

use the same weight for all 12 minutes and both movements, we should be starting around 60% of our 1rm front squat and adding every week

2. Open workout 17.5 – (15 minute cut off)

10 rounds

9 thrusters 42/30kg
35 double unders

Thursday

every 2 minutes for 30 minutes 1 max set of each movement – 5 sets of each in total

1. bench press – pick a weight you can hit 10 to 12 reps with
2. croc rows – a heavy kettlebell and a set of 15 to 20 each arm
3. front rack lunges – pick a weight you can hit 10 to 12 reps with

Friday

TEAMS OF 2:

AMRAP 25 minutes

21/15/9

deadlift 90/60kg
syncro bar facing burpees

then

40/30/20

box jump overs 24/20″
dumbbell snatch 22/15kg

then back to the 21/15/9 of deads and burpees and so on

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Friday the 4th of January

Teams of 2:

AMRAP 20 MINUTES

50 deadlift 90/60kg
50 wallballs 9/6kg
50 dumbbell snatch 22/15kg
50 double unders
50 pushups
50 box jumps

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Thursday the 3rd of January

4 rounds of:

AMRAP 4 MINUTES

10 hang power cleans 45/30 or 10 kettlebell swings
10 bar facing burpees or burpees
10 toes to bar or knees to chest

Rest 2 minutes between rounds

Finisher – 500m row as fast as possible

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Wednesday the 3rd of January

Happy new year guys. I hope you all had a great holiday and are ready to get stuck back into training.

We all overdo it in December so January is a good time to hit the reset button. That means getting off the junk and booze and getting back to the gym. Make the decision to hit the gym as many times a week as possible and dump all the junk food in your house so you wont be tempted to binge. Go shopping tomorrow and fill your trolly with fresh fruit and vege, clean lean protein and some complex carbs like potatoes and sweetpotatoes. Drink plenty of water and get to bed on time so you get your 8 hours sleep every night.

We have our 5 Fit Factor winners starting this week so lets show them what a packed possitive gym looks like so they have something to aspire to.

The workouts this week will be all about getting us back into things so nothing to heavy or dificult. Cya all tomorrow.

LETS DO THIS!!!!

WEDNESDAY

AMRAP 15 MINUTES

5 thrusters 45/30KG
10 ring rows
15 situps

Finisher – 2k ski on teams of 3

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Monday the 17th to Friday the 21st of December

Monday

0.00 – 5 deadlift
1.30 – 1 set of strict pullups
3.00 – 4 deadlift
4.30 – 1 set of strict pullups
6.00 – 3 deadlift
7.30 – 1 set of strict pullups
9.00 – 2 deadlift
10.30 – 1 set of strict pullups
12.00 – 1 deadlift
rest until 15 minutes
15.00 to 25.00

AMRAP

10 d-ball cleans
10 burpeebox jump overs
10 situps

Tuesday

45s on 15s off for 20 minutes

1. dumbbell thrusters
2. ring rows
3. row/ski/bike – switch every round
4. bear crawl

finisher – 10 minute team prowler push

Wednesday

1. 8 minutes to establish a heavy complex of:

1 squat clean + 1 hang squat clean + 1 split jerk

2. 15 minutes of:

“The Macho Man”

EMOM – every minute on the minute

3 power cleans + 3 front squat + 3 push jerk

this is normally done with 85/55kg but that would be out of everyones reach so you will need to decide on a scaled weight. I would suggest start low and add weight if its to light. Matt Fraser recently hit 30 rounds of this!!!!

Thursday

15 minutes on the clock
1. Barbell shoulder press from the rack – 15 reps – if you did Macho Man yesterday do dummbell bench press intead of this
2. Bent over barbell rows – 15 reps
3. D-ball step ups – 20 reps (10 each leg alternating) – hold a heavy d-ball and do 20 step ups onto an 18″ box. If you are vertically challenged (short) you can use a 12″ box with plates on top. The same goes for tall people, add plates to the 18″ box if needed.

finisher – max plank

Friday

CrossFit Waterford 12 days of Christmas workout

1 squat clean 45/30kg
2 thrusters 45/30kg
3 pushpress 45/30kg
4 front squats 45/30kg
5 chest to bar or pullups
6 bar facing burpees
7 toes to bar or knees to chest
8 kettlebell swings 24/16kg
9 box jumps
10 dumbbell snatch 22/15kg
11 pushups
120 double unders or singles

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Friday the 14th of December

Teams of 2:

AMRAP 25 MINUTES

50 cal bike or row or ski
50 deadlifts 90/60kg
50 cal bike or row or ski
50 front rack lunges 45/30kg
50 cal bike or row or ski
50 hang squat cleans 45/30kg

Switch machine every round

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Thursday the 13th of December

Density training

15 minutes of:

1. 15 dumbbell bench press
2. strict pullups + ring rows (start with strict pullups then finsih the 15 reps with ring rows)
3. 15 raised heel kettlebell goblet squats 32/24kg

Finisher

5 minutes of:

30 seconds pushups
30 seconds situps

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Wednesday the 12th of December

1. 8 minutes to work up to a 1 rep max clean (power or squat)

2. CrossFit Games Open workout 17.1 (20 minute time cap)

10 dumbbell snatches 22/15kg
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

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Tuesday the 11th of December

60s on 30s off for 30 minutes – 5 rounds

1. Toes to bar or knees to chest
2. Bike for cals (go hard, this is not a rest)
3. Pushups or handstand pushups or handstand hold
4. D ball cleans

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