June 2022

Hi team,

A few quick reminders for what’s happening this week.
Change of Schedule – On Wednesday the gym will be closed from 8am until 6pm. The gym is being used for Ninja warrior auditions throughout the day. We still have classes on in the morning and evening and have increased class size to accommodate more people. Please check go team up for class availability and take note of changed class times in the evening. There will be no open gym available during the evening classes.

Kids in the gym – We know it’s the start of the school summer holidays and we hope you are able to get some time away for a little well-earned rest. One thing we would like to ask and remind parents is that children are not allowed in the gym unattended and shouldn’t be left in the reception area during WODs. We appreciate this isn’t the most convenient situation and apologies in advance for any inconvenience caused.

Monday

Bignastics

A) EMOM 8 mins
Jumping pull up scale
pull ups or CTB
add 1 rep from last week or go from PU to CTB

B) 6 Rounds
1 min AMRAP
ski kcals @ max 28 s/m
1 min AMRAP
Sandbag ground to chest
1 min rest

Base Strength

A)

Deadlift

Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

2 sec up/down

B)
4 sets of 6 – 8 Bent over rows

C) 4 sets of 10 Single leg deadlift

D) 2 sets of 1 minute plank

Tuesday

Heavy Day
Back Squats

A) 5 sets x 5 reps Back squat – 3 sec lower + pause
Add 2.5-5kg from last week

B) 3 x 5 single leg plate/box jumps

C) 3 sets
20 Front rack lunges
20 Farmers lunges

Base Conditioning

5 rounds – Every 3 min alt between
400m run
500m row

Wednesday

Do you even EMOM?

30 min EMOM
1 – 8/10/12 TTB
2 – 6/8/10 burpee box jump overs
3 – 8/10/12 kcal run

Thursday

Team takeover
In pairs
25 min AMRAP
150 DU / 30 kcal ski
60 empty bar thrusters
40 DB step ups (22.5/15s)
10 wall climbs

Friday

A)

1 power clean (pause at hang and catch)
2 hang power clean (pause at hang and catch)
Focusing on the correct hang position.

B)

6 min AMRAP
15 power cleans
15 STOH

Rest 2 mins

4 min AMRAP
5 power cleans
5 STOH

Saturday

Dumbbell daft
Every 2 mins x 8 rounds

10 single arm power devils press
60 sec cap each round
Rest 2 mins
2 min on/off x 4
25 KB swings
Max kcal row remaining time

Sunday

Base Conditioning

Base Strength – Upper body

Monday

Classic CrossFit

A) 3-3-3-3-3 Push Jerk with pause in dip

B)

1km/900m Row
20 sandbag cleans
700m run
40 Double DB push press

Base Strength

A) Deadlift
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
(based off 90% 1RM)
2 sec up/down

B) 3 sets of Barbell bent over rows
8 to 10 reps

C)
3 sets of 10 Stiff leg deadlifts

Tuesday

Heavy Day
A) Back Squats

5 sets of 5 back squat – 3 sec lower + pause
Add 2.5-5kg from last week

B) 3 x 10 heavy reverse lunges

C) Tabata goblet squats

Base Conditioning

A)

Row
EMOM x 12
15/12 kcals row
Rest 4mins
B)

Run
Every 2 mins x 6
300m Run

Wednesday

A)

1 clean pull (with 2 sec pause at knee)
1 power clean
1 hang power clean

B)

Every 3 mins x 5 rounds
50 Double unders
8 hang power cleans
1.5min cap each round

Base Strength

Bench Press

A) Bench Press

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down

B)

B) 3 sets of 8 – 10 Incline press

C)
4 sets of triceps extension
superset with
4 sets of close grip press ups

Thursday

Bignastics

A) EMOM 8 mins

Pull ups or CTB

B)

0-4minutes
40/60/80 press ups

4-8minute
60/48 kcal ski

8-12minute
40/60/80 ring rows

12-16minute
40/60/80 box jump overs

Friday

Do you even EMOM?
1 – 14 burpees
2 – 14 heavy hang DB snatch
3 – Remaining time max wall balls
4 – Rest

Time cap 28 min
stop once you get to 150 wall balls

Saturday

15 min to build
A) 5 rm tempo deadlift
3 sec up + 3 sec down

B)

8 min AMRAP
max kcal run
whilst p1 runs, P2 holds sandbag

Rest 2 mins

8 min AMRAP
max kcal bike (can use 1 rower if 20 in class)
P2 max sit ups

Sunday

Base conditioning

Base Strength

Monday

Barbell Cycling

1 clean deadlift (pause at knee) + 1 clean pull + 1 Power Clean + 1 Hang Power Clean

1 min on/off x 6 rounds
4 power cleans + 4 hang power cleans
Max burpee over barbell

Base Strength

A)

Deadlift
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
(based off 90% 1RM)
2 sec up/down

B)

3 sets of 8 to 10 Barbell row from the floor

C)

3 sets of 12 Stiff leg good mornings

Tuesday

Bignastics
A)

EMOM 5 mins 1- 6 Strict CTB pull ups
Into
EMOM 5 mins
4-6 big kip swings

B)

10min AMRAP (for quality)
10 ring rows
10 double DB Push Press
10 VSits

Base Conditioning

0-8 minutes
max distance row (2km +/1.8km +)
10-18 minutes
max distance run (1.4km +)
20-28 minutes
max distance ski (2km +/1.8km +)

Wednesday

Classic CrossFit

A)

5-5-5-5-5 Push Jerk
Aiming for more than your push press from previous week

B)

2.5mins on / off x 4 rounds
400/375m row
remaining time max sandbag cleans

Base Strength

Bench Press

Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
(based off 90% 1RM)
2 sec up/down

B)

3 sets of DB Neutral grip press x 8 – 12 reps

super set with

3 sets of Close grip Press ups 8 – 12 reps

C)

3 sets of 8 to 12 DB tricep extensions

Thursday

Heavy Day
A) Back Squats

5sets of 5 back squats – 3 sec lower + pause
Add 2.5-5kg from last week

B)

3 Rounds
50ft DB walking lunge
50ft bodyweight walking lunge

Friday

Do you EMOM Cardio?

30 min EMOM
1 – 10/12/15 wall balls
2 – 10/14/16 box jump overs
3 – 15/12 or 12/9 kcal ski

Saturday

Team Takeover
In pairs
12 min AMRAP
max rounds of DT
12 deadlifts
9 hang power cleans
6 STOH
Rest 4 mins

12min AMRAP
Max kcal run
Every 2 mins 16 syncro hang DB snatch

Sunday

Base Conditioning –

Base Strength – Upper