Wednesday the 8th of May

1. 0/4/8/12 minutes – back squat 8 reps
2/6/10/14 minutes – shoulder press 8 reps

2. Karen

150 wallballs – 12 minute cut off

Leave a comment

Tuesday the 6th of May

BOOTCAMP

40s on 20s off for 20 minutes

1. burpees
2. d- ball cleans
3. scissor kicks
4. pushups
5. situps

or

GYMNASTICS

EMOM by 20

1. 1 to 2 rope climbs – legless if possible or a set of bar muscle up – not max
2. 5 to 15 handstand puhups or 30 second handstand hold
3. 5 to 15 toes to bar
4. Rest

Leave a comment

Monday the 6th of May

1. 0/4/8/12 minutes – 8 deadlift
2/6/10/14 – 8 strict pullups or weighted pullups

2. Teams of 2:

Amrap 8 minutes

30 dumbbell hang squat cleans 22/15kg
30 burpees
30 toes to bar

Rest 2 minutes

Amrap 8 minutes

30 dumbbell snatch 22/15kg
30 box jump overs
30 ring rows

Leave a comment

Monday the 29th to Friday the 3rd of May

Monday

Add 2.5 to 5kg to your deadlift depending on how it went last week

00.00 – 8 deadlift
02.00 – 3 to 8 strict pullups or weighted pullups
04.00 – 8 deadlift
06.00 – 3 to 8 strict pullups or weighted pullups
08.00 – 8 deadlift
10.00 – 3 to 8 strict pullups or weighted pullups
12.00 – 8 deadlift
14.00 – 3 to 8 strict pullups or weighted pullups

14 to 20 – rest

then

EMOM by 12

even – 40 double unders
odd – 20 wallballs

Tuesday

BOOTCAMP

25 minutes – 1 minute per movement

1. jumping lunges
2. dumbbell floor press
3. d ball clean
4. burpees
5. rest

or

GYMNASTICS

25 minutes – 1 minute per movement

1. handstand walk or handstand walk attempt
2. rope climbs or legless rope climbs
3. total box jump overs – clear the box
4. toes to bar
5. rest

Finisher – 1 minute max cals on bike

Wednesday

Add 2.5 to 5kg to the back squat

If you got all 4 sets of 8 reps unbroken on the shoulder press add weight to achieve the same result this week. It my only be 1kg and thats fine, the shoulder press is difficult to make gains on so be patient.

00.00 – 8 back squat
02.00 – 8 shoulder press
04.00 – 8 back squat
06.00 – 8 shoulder press
08.00 – 8 back squat
10.00 – 8 shoulder press
12.00 – 8 back squat
14.00 – 8 shoulder press

14 to 20 – rest

20 to 32

10 hang squat cleans 45/30kg
20 situps

Thursday

Density – 25 minutes of:

5 rounds of

10 bench press
10 ring rows

then

100 body weight lunges – step forward + step back

or

5k row (i recomend this if you are doing Murph tomorrow)

Friday

“Murph”

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

or

Half Murph

800m run
50 pullups
100 pushups
150 squats
800m run

Leave a comment

Monday the 22nd to Friday the 26th of April

Monday

Add 2.5 to 5kg to your deadlift depending on how it went last week

00.00 – 8 deadlift
02.00 – 3 to 8 strict pullups or weighted pullups
04.00 – 8 deadlift
06.00 – 3 to 8 strict pullups or weighted pullups
08.00 – 8 deadlift
10.00 – 3 to 8 strict pullups or weighted pullups
12.00 – 8 deadlift
14.00 – 3 to 8 strict pullups or weighted pullups

Teams of 2:

AMRAP 40 minutes

50 burpees
400m run
50 kbs
400m run
50 pullups
400m run
50 pushups
400m run

Tuesday

BOOTCAMP

amrap 4 minutes by 4 with 1 minute break between rounds

5 ring rows
10 knees to chest
15 box jumps

or

GYMNASTICS

amrap 4 minutes by 4 with 1 minute break between rounds

1 rope climb – legless if possible
5 handstand pushups – strict if possible
10 toes to bar
30 double unders

Finisher – 8 minute team prowler push

Wednesday

Add 2.5 to 5kg to the back squat

If you got all 4 sets of 8 reps unbroken on the shoulder press add weight to achieve the same result this week. It my only be 1kg and thats fine, the shoulder press is difficult to make gains on so be patient.

00.00 – 8 back squat
02.00 – 8 shoulder press
04.00 – 8 back squat
06.00 – 8 shoulder press
08.00 – 8 back squat
10.00 – 8 shoulder press
12.00 – 8 back squat
14.00 – 8 shoulder press

14 to 20 – rest

20 to 31

“CFW MEMBERS GONE BAD”

2 five minute rounds with 1 minute break between each round. 1 minute per station for max reps

1. Ground to overhead (power clean + push press) 45/30kg
2. Burpee box jump overs 24/20″
3. Dumbbell snatch 22/15kg
4. Double unders
5. Row for cals

Thursday

Density 20 minutes of:

bench press – max set – not less that 10 but no more than 15 reps
bi-cep curls – 12 each arm alternating
dumbbell lunges – 10 each leg alternating

Friday

A suprise Hero Team workout :-)

Saturday

Team workout followed by nutrition talk and food

Leave a comment

Monday the 15th to Friday the 19th of April

Hey guys hope everyone is enjoying their weekend and are ready to get stuck back into training tomorrow.

We will be starting our fingerprint check in tomorrow in every class to track attendance and help us help you guys stay consistent with your training. At the start of every class we check in by placing our right index finger on the reader. If you dont have yours registered yet allow some time before or after class and the trainer will get you scanned in. If you are paying cash at the moment let the trainer know and I will get you sorted during the week.

We will have more details on our members appreciation week this week. Steph has a great week planned that im sure all you guys will enjoy!

Monday

Strict pullup program

The goal this week is to either increase reps heading towards 8 or increase weight if you have 8 reps for all 4 sets.

If you do not have strict pullups you will rotate between static bent arm hang for 30 seconds and negative pullups for 30 seconds. Do one on the first set then switch to the other on the next set.

Another factor in pullups is our body fat percentage. If we are carrying excess bodyfat then this will hinder your ability to be able to do almost all gymnastics. As part of our members appreciation week we will be having a free talk on healthy eating by nutrionist Gine Ryan on the Saturday so I would highly recommend this for everyone even if you have your diet dialed in but especially if you dont. Shedding a few extra pounds will make a huge differance to your bodyweight movements.

Add 2.5 to 5kg to your deadlift depending on how it went last week

00.00 – 8 deadlift
02.00 – 3 to 8 strict pullups or weighted pullups
04.00 – 8 deadlift
06.00 – 3 to 8 strict pullups or weighted pullups
08.00 – 8 deadlift
10.00 – 3 to 8 strict pullups or weighted pullups
12.00 – 8 deadlift
14.00 – 3 to 8 strict pullups or weighted pullups

14 to 20 – rest

20 to 30

AMRAP 10 minutes

40 wallballs 9/6kg
30 deadlift 75/50kg
20 ring rows

Tuesday

BOOTCAMP

3 rounds of 5 minutes with 1 minute break between rounds

1. d-ball cleans – go heavy!
2. plank
3. box step ups with 1 dumbbell 22/15kg onto 24/20″
4. pushups
5. kettlebell swings

or

GYMNASTICS

Build on your numbers from last week

EMOM by 20

1. 1 to 2 rope climbs – legless if possible or a set of bar muscle up – not max
2. 5 to 15 handstand puhups or 30 second handstand
3. 5 to 15 toes to bar
4. rest

Finisher – 800m run

Wednesday

Add 2.5 to 5kg to the back squat
If you got all 4 sets of 8 reps unbroken on the shoulder press add weight to achieve the same result this week. It my only be 1kg and thats fine, the shoulder press is difficult to make gains on so be patient.

00.00 – 8 back squat
02.00 – 8 shoulder press
04.00 – 8 back squat
06.00 – 8 shoulder press
08.00 – 8 back squat
10.00 – 8 shoulder press
12.00 – 8 back squat
14.00 – 8 shoulder press

14 to 20 – rest

21/15/9

dumbbell pushpress 22/15kg
box jump overs 24/20″
dumbbell front squats 22/15kg
situps

Thursday

Density 20 minutes of:

Dumbbell bench press – 10 to 15 reps
Kettlebell croc rows – 15 to 20 reps each arm reps
Dumbbell lunges – 15 each leg alternating

Friday

Teams of 3:

AMRAP 25:

100 cal row or ski
75 squat cleans 52/35kg
200 Double-Unders
10 Rope Climbs

Leave a comment

Monday the 7th to Friday the 11th of April

Monday

Strict pullup program

The aim of this program is to develope our strict pullups over the next 7 weeks or to get strict pullups if we dont have them. Here is the plan:

If you have strict pullups work towards 4 sets of 8 reps.
If you have 4 sets of 8 strict pullups then add weight and aim for 4 sets of 8 weighted pullups.
If you do not have strict pullups you will rotate between static bent arm hang for 30 seconds and negative pullups for 30 seconds. Do one on the first set then switch to the other on the next set.

00.00 – 8 deadlift at 70% or 1rm
02.00 – 3 to 8 strict pullups or weighted pullups
04.00 – 8 deadlift at 70 %
06.00 – 3 to 8 strict pullups or weighted pullups
08.00 – 8 deadlift at 70%
10.00 – 3 to 8 strict pullups or weighted pullups
12.00 – 8 deadlift at 70%
14.00 – 3 to 8 strict pullups or weighted pullups
14 to 20 – rest
20 to 30 – AMRAP 10 minutes

12 kettlebell swings 32/20kg
12 ring rows
12 box jumps

Tuesday

BOOTCAMP

40s on 20s off for 20 minutes

1. burpees
2. d- ball cleans
3. scissor kicks
4. pushups
5. situps

or

GYMNASTICS

EMOM by 20

1. 1 to 2 rope climbs – legless if possible or a set of bar muscle up – not max
2. 5 to 15 handstand puhups or 30 second handstand
3. 5 to 15 toes to bar
4. rest

Finisher – 8 minute team prowler push

Wednesday

00.00 – 8 back squat at 70%
02.00 – 8 shoulder press at 70%
04.00 – 8 back squat at 70 %
06.00 – 8 shoulder press at 70%
08.00 – 8 back squat at 70%
10.00 – 8 shoulder press at 70%
12.00 – 8 back squat at 70%
14.00 – 8 shoulder press at 70%
14 to 20 – rest
20 to 30 – AMRAP 10 minutes

3/6/9/12/15/18/21 and so on of

thrusters 35/25kg
burpees

Thursday

Density 20 minutes of:

Bench press – 10 to 15 reps
Bent over barbell – 10 to 15 reps
Dumbbell step ups – 10 each leg alternating

Friday

teams of 2:

AMRAP 30 minutes

75 cal row
50 power cleans 52/35kg
75 cal bike
50 front squat 52/35kg
75 cal ski erg
50 burpee box jump overs

Leave a comment

Monday the 1st to Friday the 5th of April

Monday

0 to 10 minutes – work up to a 1 rep max deadlift

10 to 17 minutes – work up to a 1 rep max weighted strict pullup (if you dont have pullups yet do 3 sets of banded and we will work on developing that over the next 8 weeks)

17 to 20 minutes – rest

20 to 30 minutes
3 strict pullups or banded pullups – if banded make them difficult, use a lower band than usual
6 dumbbell hang squat cleans 22/15kg
9 burpees

Tuesday

Tabata

1. pushups
2. squats
3. situps
4. kettlebell swings
5. bike

or

amrap 20 minutes

2 rope climbs (legless if possible or a combination of both) or 4 bar muscle ups or high chest to bar focusing on getting rid of chicken wing bar mu
5 strict hspu or 5 kick up and lower to abmat
10 toes to bar
30 doubleunders

finisher – 500 meter row as fast as possible

Wednesday

0 to 10 minutes – work up to a 1 rep max back squat

10 to 17 minutes – work up to a 1 rep max shoulder press

17 to 20 minutes – rest

20 to 30 minutes
20 wallballs
20 boxjumps
20 dumbbell snatch 22/15kg

Thursday

20 minutes of:

10 to 15 dumbbell bench press
20 to 25 croc rows each arm
20 d-ball step back lunges

or

5k row or ski

Friday

Teams of 2:

60 overhead squats 35/25kg
60 barfacing burpees
400 meter run
60 thrusters 45/30kg
60 burpee box jumps
400m run
60 squat cleans 52/35kg
60 ring rows
400m run

Leave a comment

Monday the 25th to Friday the 29th of March

How are we all doing guys, hope everyone enjoyed the last 5 weeks as much a the trainers and myself did.

To all the people that signed up and took part well done, you are all champs no matter what score you got or where you placed on the leaderboard. It can be a stressful time of year but you all held yourself like true pros and made your coaches proud. Well done to everyone who got their first toes to bar, pullups, chest to bar or bar muscleups, the journey of 1000 miles starts with 1 step so we look forward to seeing where we can go from her on in. To everyone who didnt sign up well done to you to, its not everones cup of tea so it can be a tough 5 weeks for you also with all the chatter and the change in programming. Thank you for being patient with us all and who knows, maybe in October when the next Open starts you might just decide to sign up yourself. If you do I promise you wont regret it!

Here is the plan for the programming for the next 2 months after this week:

This week we are gonna have some fun with a couple of different types of workouts that are a break from the norm. In the lead up to the open and the open itself we did a massive ammount of kipping movements so for the next 2 months we will be mostly focusing on strict to build back up strength and give our joints a chance to heal up. The 4 most important movements for this imo are deadlift, back squat, shoulder press and strict pullup. We will base our Monday and Wednesday strength cycle around these 4 movements with short intense workouts afterwards then either a team workout or a long haul individual workout on Fridays to develope endurance in the longer time domain. Tuesday will be interval work with either basic movements for beginners or gymnastics like hspu, toes to bar or holds for more experienced members who want to improve their gymnastics. This is a great way to dial in your gymnastics so i would highly recommend it to anyone that wants to get better for comps or just improve in general. The density work will remain on Thursdays. Any coach that knows their stuff will tell you strict movements are an important part of any decent program and to avoid them is to leave a huge hole in your game and leave yourself open to plateuing and injury. I will also post an endurance/recovery workout for the same day. This can be done at a slower pace for recovery or a higher pace to develope cardio and repatory endurance. I stand behind my programming and will be doing the exact same thing as you guys with some extra work because I have the time. I cant wait to see how it goes over the next 2 months.

LETS DO THIS!!!!!

Monday

90 seconds on 30 seconds of for 30 minutes

1. D-ball carry 40/30kg
2. Heavy prowler push (rx would be 100/60kg) – one person push up and the other walks beside them then they push and the first person walks beside them, that way we can have 4 people using the 2 prowlers at 1 time
3. burpee + D-ball clean over jerk blocks or 2 soft plyo boxes
4. Farmers walk with handles or kettlebells 32/24kg
5. Ski erg for max cals – go hard, dont hold back, this is not a rest

Tuesday

45s on 15s off for 20 minutes

1. kettlebell swings or rope climbs
2. squat jumps
3. pushups or hanstand pushups
4. lunges holding a dumbbell
5. situps or toes to bar

finisher – 2k row as a team of 3

Wednesday

Kelly

5 rounds

400m run
30 box jumps
30 wallballs 9/6kg

sacled

5 rounds

200m run
20 boxjumps
20 wallballs

Thursday

Density training

20 minutes of:

barbell bench press press – 10 to 15 reps
15 strict pullups + ring rows – max set of strict pullups and finish the 15 reps with ring rows
20 dumbbell step ups – 1 dumbbell on each shoulder – 10 steps each leg alternating

Friday

CHAOS :-)

This will be an unkown workout to everyone but your trainer. You will have no idea what the rep range, movements or time domain will be. There will be no clock and no watches aloud. The trainer will warm you up, get you to leave some gear around the gym and then away you go!!!! Whatever the trainer calls out thats what you will do until they tell you otherwise. This will be a test of mental fortitude aswell as physical capabilties. The whole idea of this workout is the unknown so please do not be a spoil sport and tell the later classes what they are heading into. Cant wait for this!!!!!

Leave a comment

Tuesday the 19th to Friday the 22nd of March

Tuesday

AMRAP 8 minutes

20 burpees
20 kettlebell swings 24/16kg

Rest 2 minutes

AMRAP 7 minutes

15 burpees
15 kettlebell swings 24/16kg

Rest 2 minutes

AMRAP 6 minutes

10 burpees
10 kettlebell swings 24/16kg

Wednesday

60 cal row or ski or bike
50 knees to chest
40 box jump overs
30 chest to bar or pullups
20 thrusters 52/35kg
10 deadlift 110/75kg

15 minute cut off

Finishers

5 minutes of abmat situps

Thursday

Density – 20 minutes of:

dumbbell top to top shoulder press – 10 to 15 reps
cros rows – 15 to 20 reps each arm
d-ball step up onto 18″ box – 20 reps (10 each leg alternating)

or

bike or row for cals

2 minutes on 2 minutes off for 40 minutes

Friday

19.5?????

Leave a comment