Friday the 24th of November

1. 10 minutes of monkey bar practice

2. Teams of 2:

AMRAP 20 MINUTES

200m run together
10 syncro bar facing burpees
20 deadlift 100/65kg
30 wallballs 9/6kg
1 rope climb (swap each round) or 2 bar muscleups

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Thursday the 23rd of November

Conditioning

40s on 20s off for 20 minutes

1. Double kettlebell deadlifts (1 in each hand, go heavy)
2. Overhead squat with PVC pipe
3. Burpees
4. Ring rows
5. Plank

Gymnastics

30s on 30s off for 20 minutes

1. Support on rings
2. Toes to bar
3. Handstand hold or handstand pushups
4. Double unders
5. Plank

Finisher

20 meter prowler push in teams of 2 for 10 minutes
When your not pushing hold the bottom of your squat

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Wednesday the 22nd of November

1. 1 power clean + 1 squat clean + 2 front squats – 0/4/8/12
Strict pullup – 2/6/10/14 – a big set – this will vary depending on ability, minimum of 7 if using bands

2. GRACE

30 ground to overhead 60/42kg

3. TABATA – thrusters 20/15kg

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Monday the 13th to Wednesday the 22nd of November

I am on hols until next week from Tuesday guys so if there is anything you need just ask Martina and she will be glad to help.

Monday

1. Emom by 6 – toes to bar – 5 to 10 reps or attempts

2. Back squat 0/4/8/12 – 3 reps accross
Push jerk 2/6/10/14 – 3 reps accross

3. FRAN

21/15/9

Thrusters 42/30kg
Pullups

Tuesday

Amrap 3 minutes

8 burpees
8 situps
8 squat jumps

Rest 1 minutes

Amrap 3 minutes

8 pushups
8 kettlebell swings 24/16kg
8 plate overhead lunges 20/10kg

Rest 1 minute

Amrap 3 minutes

8 mountain climbers
8 plate ground to overhead 20/10kg
8 box jumps

Rest 1 minutes then go back to the start and repeat all 3 amraps with 1 minute break between each

Wednesday

1. 1 power clean + 1 squat clean + 2 front squats – 0/4/8/12
Strict pullup – 2/6/10/14 – a big set – this will vary depending on ability, minimum of 7 if using bands

2. Amrap 8 minutes

10 squat cleans 52/35kg
30 double unders – no singles, time to man up :-)

Thursday

Cardio

40s on 20s off for 16 minutes

1. Wallballs
2. Plank
3. Db or kb thrusters
4. Scissor kicks

Gymnastics

30s on 30s off for 16 minutes

Repeat last week and strive for improvements on reps and times

Finisher – team prowler push for 10 minutes

Friday

1. Emom by 10 – rope climbs

2. Celtic Cup Qualifier 2

Monday

1. Emom by 6 – toes to bar – 5 to 10 reps or attempts

2. Back squat 0/4/8/12 – 3 reps accross
Push jerk 2/6/10/14 – 3 reps accross

3. Amrap 8 minutes

8 thrusters 35/25kg
8 bar facing burpees

Tuesday

1. 60s on 30s off fo 3 rounds

1. Box jump overs
2. Pushups
3. Kettelbell swings 24/16kg
4. Situps

2. 2k row in teams of 3

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Monday the 6th to Friday the 10th of November

Monday

Skill – push jerk

Strength

0/4/8/12 – back squat – 3 reps (today is about getting to a heavy weight that we can increase each week)
2/6/10/14 – push jerk – 3 reps – moderate weight but focus on technique

Conditioning

8 rounds

8 dumbbell pushpress (choose a weight thats heavy but you can get at least 3 rounds unbroken with)
8 box jumps

Tuesday

60s on 30s off for 3 rounds

1. Wallballs
2. Situps
3. Kettlebell swings
4. Toes to bar or knees to chest

Finisher

10 minutes of 20m prowler push – 2 teams keep the prowler moving

Wednesday

Skill – kipping or kipping pullups or chest to bar or bar mu

Strength

0/4/8/12 – 1 power clean + 1 squat clean + 2 front squats (increase weight each round)
2/6/10/14 – a big set of strict pullups, if you hit all 7 last cycle then shoot for more this time round)

Conditioning

Open workout 11.6

Amrap 7 minutes

3/6/9/12/15/18 and so on….

Thrusters 42/30kg
Chest to bar (scale to kipping pullups or ring rows, no banded pullups because we already did them in strength)

Thursday

10 minutes of monkey bar practice

Cardio

2 minutes on 1 minute off for 2 rounds

1. Row
2. Burpees
3. Squats
4. Bear crawl

Gymnastics

30s on 30s off for 24 minutes

1. Ring pushups
2. Bent arm hang
3. L sit on boxes
4. Pistol practice – use a box or a band

Friday

Celtic Cup Team workouts which will be released this week.

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Friday the 3rd of November

1. MONKEY BUSINESS

10 minutes of monkeying around on the monkey bars

2. Teams of 2:

Amrap 25 minutes

200 meter plate carry 15/25kg
60 wallballs 9/6kg
30 deadlift 90/60kg
1 rope climb (switch over every round)

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Tuesday the 31st to Friday the 3rd of November

Tuesday

1. Tabata

1. pushups
2. kettlebell swings
3. situps
4. jumping squats

2. 10 minute team prowler push

Wednesday

1. emom by 6 – toes to bar – focus on a clean continuous kip working on getting your feet as close to the bar as possible while transitioning smoothly into the next rep

2. back squat – 5 reps every 3 minutes for 4 sets increasing the weight each set -

3. AMRAP 8 minutes

3/6/9/12/15/18 and so on….

clusters 35/25kg
box jumps

Thursday

conditioning workout

2 minutes on 1 minute off for 2 rounds

1. burpees
2. row for cals
3. ground to overhead with a plate 20/10kg
4. plank

gymnastics workout

30 seconds on 30 seconds off for 24 rounds

1. toes to bar
2. support on rings – raise knees if you can, do an L sit if you can
3. bent arm hang – change grip every round
4. hand stand hold facing a different way every round

Friday

MONKEY BUSINESS :-)

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Monday the 30th of October

Open gym 10 to 12pm

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Friday the 27th of October

MURPH

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

The pullups, pushups and squats can be broken up anyway you like.

This workout can be scaled like every other. A good scale would be a half mile run + 15 rounds of 5/10/15 with a half mile to finish.

Its Tadghs last class before hes off to join the Guards so lets make it a good 1 for the hardest working man in the gym.

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Thursday the 26th of October

30s on 15s off for 6 rounds

Cardio

1. Mountain climbers
2. Squat jumps
3. Plank
4. Box jumps

Gymnastics

1. Toes to bar
2. Support on rings with knees raised
3. Bent arm hang
4. Rest

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