Monday the 12th to Friday the 16th of November

TEST WEEK

We have a big week in terms of testing this week guys. On Monday we will be kicking it off with our 1 rep max back squat. We have been working on a 5 by 5 for the last 6 weeks building to a heavy 5 on the last set and tomorrow we will be taking 12 minutes to work up to a heavy single. After that we are hitting the chipper workout “Gallybandered” for the second time. If you were here 6 weeks ago then you should have a time to shoot for. Then on Wednesday we will be taking on the classic CrossFit benchmark “Nicole”. This is one of the first workouts I did in Australia in 2009 and remains one of my favorite to this day. We did this 6 weeks ago and saw some great results in both RX and scaled. On Thursday we are revisiting week 1 of our density training with the same 3 movements but we will be hitting it more purpose this time round and realy maxing out on each set. Get a good nights sleep and lets hit the ground running tomorrow and smash this test week!!!!

Monday

1. back squat – 12 minutes to establish a 1 rep max

2. “Gallybandered”

50 cal row or ski – take note of which you do this time so you can repeat the exact same workout in 6 weeks
40 dumbbell snatch 22/15kg
30 front squat 45/30kg
20 toes to bar
10 burpee box jump overs

Tuesday

3 rounds with 2 minutes break between rounds

AMRAP 5 minutes

10 kettlebell swings
10 pushups
10 situps

or

AMRAP 5 minutes

2 bar muscleups
4 handstand pushups
8 dumbbell front rack lunges 22/15kg

finisher

30 seconds scissor kicks + 30 seconds plank for 5 minutes

Wednesday

1. EMOM by 10

first 5 minutes – 1 split jerk from the rack – add weight each time
second 5 minutes – 1 squat clean – add weight each time

2. “Nicole” – if you are doing Nicole today do not do the croc rows in tomorrows Density session.

AMRAP 20 minutes
400m run
max pullups

Thursday

Density training week 4

15 minutes of:

1. croc rows with dumbbell or kettlebell (15 on the right arm then 15 on the left)
2. top to top seated dumbbell shoulder press (12 reps on each arm for a total of 24)
3. 1 shoulder d-ball step back lunges (10 alternating steps with the ball on the left shoulder then 10 alternating steps with the ball on the right shoulder)

Finisher – 1 minute max cals on bike

Friday

Teams of 2:

2 rounds

60 power cleans 52/35kg
100 double unders
60 cal bike or ski – use a different machine on the second round
100 wallballs

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Friday the 9th of November

Teams of 2:

AMRAP 30 MINUTES

5 rope climbs
70 cal row or ski or bike
70 front squat 45/30kg
70 cal bike or ski or row
70 barfacing burpees
70 cal ski or bike or row
70 dumbbell snatch 22/15kg

Choose a different machine every time

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Thursday the 8th of November

Density week 3

15 minutes on the clock

1. Barbell shoulder press from the rack – 15 reps
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 – 5 minutes of:

30 seconds pushups
30 seconds situps

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Wednesday the 7th of November

1. 12 minutes to work up to a heavy clean and jerk

Focus on technique and safety but go heavy enough to challenge yourself. For everyone competing on the 1st this will be a good chance to figure out what you can hit on the day.

2. 21 deadlift 100/65kg
400m run
15 deads
400m run
9 deads
400m run

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Tuesday the 6th of November

4 RDS = Rx

Scaling = 3 Rds

Working 1 min per station
Rest 1 min after each Round of 6 Stations are completed.

1) DB Reverse Lunges
2) Push ups
3) DB Thruster
4) Renegade Rows
5) Burpee Over The DB/Burpees
6) T2B/K2E/K2C/Sit ups

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Monday the 5th of November

1. Back squat – 5 reps every 2 minutes for 5 sets

2 “Up The Deise”

AMRAP 12 minutes

1 pullup + 1 power clean 45/30kg + 1 box jump
2 + 2 + 2
3 + 3 + 3
and so on until the 12 minutes are up, your score is your total amount of reps.

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Tuesday the 30th of October to Friday the 2nd of November

Tuesday

every 90 seconds for 15 rounds

4 pullups or chest to bar or 2 bar muscleups
8 dumbbell pushpress
12 dumbbell front rack lunges

Try your best to hit the 4,8,12 for all 15 rounds. If it takes more than 70 seconds drop the reps to 2,6,10 and see can you hold that.

Finisher – 1 set of max wallballs – pick a weight you can get at least 30 reps with. Melissa and Imelda should use 7kg

Wednesday

1. every 2 minutes for 7 sets – 1 squat clean + 1 hang squat clean + 1 front squat + 1 split jerk – aim to add weight each set

2. 1k row or ski or 2k bike
50 box jumps
30 hang squat cleans 45/30kg

Thursday

These are all new movements for most of us guys so i will be releasing instructional videos on them all so you have an idea of how they are performed before you do the class

Density Training week 2

15 minutes of:

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

Finisher

5 minutes of:

30 seconds situps
30 seconds plank

Friday

AMRAP 25 minutes

Teams of 2:

100 dumbbell snatch 22/15kg
80 barfacing burpees
60 power cleans 52/35kg
40 toes to bar
20 handstand pushups

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Monday the 29th of October

1. Back squat – 5 reps every 2 minutes for 5 rounds

2. “Bunkers Hill”

9/15/21/27

deadlift 90/60kg
burpees

there is a 15 minute time cap on this workout

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Monday the 22nd to Friday the 26th of October

There will be no HIIT class at 730pm on Monday night guys, all other classes run as usual and the 630pm class is free to anyone who attends the hiit class

New program coming up for Thursdays guys. This is called Density training and its unreal for developing strength and stability in joints, burning fat, toning up and strengthening your core. We used it a good few years back with great success and everyone loved the change. These days people call it functional bodybuilding. The basics are as follows:

1.The workout section of each class will last 15 minutes
2.We will have 3 movements per session, pull/push/lower body
3.Each movement will be performed in sets of maximum of 15 reps and a minimum of 6 reps
4.We will choose a weight for each movement that you can hit maximum of 15 reps when fresh and this will drop as the 15 minutes goes on which is what is meant to happen. If it drops to 6 or bellow then you will lower the weight and continue lifting.
5. The idea is that every set is a max effort set of between 6 to 15 reps
6. This is not a 15 minute AMRAP but rather a max effort set follwed by a short rest of 10 to 20 seconds then into the next movement. Your heart rate will be high but we are not trying to gas out. The emphasis should be on working the targeted area rather than our traditional CF workout.

If it is popular we can cosider adding 2 days per week.

Monday

1. back squat – 5 reps every 2 minutes for 5 sets – increase weight each set and aim to end on a heavy set of 5 (not a max set)

2. “Im Buckled”

21 thrusters 45/30kg
42 situps
200m run backwards
15 thrusters
30 situps
200m run backwards
9 thrusters
18 situps
200m run backwards

Tuesday

skill – emom by 6 – choose a movement that bests suits your current level, the basic principal of kipping applies to all these movements

5 to 8 kips or kipping pullups
or
3 to 5 chest to bar
or
1 to 3 bar muscleups

workout

AMRAP 6 minutes

15 toes to bar
15 kettlebell swings
15 burpee box jump overs 30/24 inch box

rest 2 minutes

AMRAP 6 minutes

10 toes to bar
10 kettlebell swings
10 burpee box jump overs 30/24 inch box

rest 2 minutes

AMRAP 6 minutes

5 toes to bar
5 kettlebell swings
5 burpee box jump overs 30/24 inch box

score is total rep completed over all 3 rounds

Wednesday

1. every 2 minutes for 7 sets – 1 squat clean + 1 hang squat clean + 1 front squat + 1 split jerk – aim to add weight each set

2. “The Chief”

5 rounds – 3 minutes per round – 1 minute break between rounds

each round is:

AMRAP 3 minutes

3 power cleans 60/42.5kg
6 pushups
9 squats

your score is your total reps over all 5 rounds

Thursday

These are all new movements for most of us guys so i will be releasing instructional videos on them all so you have an idea of how they are performed before you do the class

Density Training week 1

15 minutes of:

1. croc rows with dumbbell or kettlebell (15 on the right arm then 15 on the left)
2. top to top seated dumbbell shoulder press (12 reps on each arm for a total of 24)
3. 1 shoulder d-ball step back lunges (10 alternating steps with the ball on the left shoulder then 10 alternating steps with the ball on the right shoulder)

Finisher – 8 minute team prowler push

Friday

Teams of 2:

AMRAP 25 minutes

50 overhead squats 35/25kg
50 bar facing burpees
50 hang squat cleans 35/25kg
50 situps
50 front squats
50 dumbbell snatch 22/15kg

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Monday the 15th to Friday the 19th of October

Monday

1. back squat – 5 reps every 2 minutes for 5 sets – aim to increase weight every set and finish on a heavy set of 5

2. “Lung Buster” – check your time from exactly 6 weeks ago and lets see if we have been naughty or nice!!!!!

25-20-15-10-5

wallballs 9/6kg
burpees
kettlebell swings 24/16kg

Tuesday

CrossFit

5 4 minute rounds with 2 minute breaks between rounds

200 meter run + 10 bar facing burpees or 10 handstand pushups + max deadlifts (100/65kg) for the remainder of the 4 minutes

your score is the total deadlifts completed over the 5 rounds

Bootcamp

5 4 minute rounds with 2 minute breaks between rounds

200 meter run + 10 burpees + max double kettlebell deadlifts (1 in each hand) for the remainder of the 4 minutes

Wednesday

1. every 2 minutes for 7 sets – 1 squat clean + 1 hang squat clean + 1 front squat + 1 split jerk – aim to add weight each set

2. “Death By Power Cleans”

1st minute do 1 power clean 52/35kg
2nd minute do 2 power cleans
and so on until you can not reach the required number within the minute

your score is rounds plus reps

Thursday

60 on 30 off for 4 rounds

1. D ball carries – walk up and down the gym carrying a heavy d-ball in front (not on shoulders)
2. situps or toes to bar
3. rope climbs or ring rows
4. dumbbell front rack lunges
5. ski erg for cals – on damper setting 10

Friday

Teams of 3:

100 pullups or 50 chest to bar or 25 bar muscleups (if 1 team mate can do chest to bar that counts for 2 pullups and if one team mate can do bar mu that counts for 4 pullups)
100 pushpress 45/30kg
100 double unders
100 dumbbell snatch 22/15kg
100 pushups
100 box jumps
100 D-Ball front squats 40/30kg

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