September 2022

Monday

Classic CrossFit
A)
3-3-3-3-3 Push Jerk

B)
Every 6 mins x 3 rounds
300m Run
20 TTB
15 STOH (60/40)

Base Strength

A) Back Squat

On the 0: 9 Reps @ 73%
On the 3: 7 Reps @ 78%
On the 6: 5 Reps @ 83%
On the 9: 3 Reps @ 88%
On the 12: 1 Reps @ 93%
On the 13: 1 Reps @ 93%
On the 14: 1 Reps @ 93%

B)

Front rack bulgarian split squat

4 sets of 8 reps

C)

Abs finisher

3 sets of:

20 Side planks right and left

20 Toe touches

Tuesday

Heavy Day

A) 6 sets of 3 Front Squat
(5 sec pause at the bottom for first rep only)

B)

12min AMRAP
40 walking lunges
150ft sandbag carry
10 good broad jumps
60 sec wall squat hold

Base Conditioning

Every 8 minutes for 5 rounds:

500m Row
500m Ski
400m Run

Wednesday

Funnastics

A)
3 min max strict pull ups

B)
Every 2 mins x 5 rounds
5-10 strict HSPU
5-10 box hspu
5-10 press ups

C)

8 rounds (4 each)
P1 Row until P2 completes a round
P2 –
20 kip siwngs for quality
30 sec hollow hold
20 sit ups

Base Strength

A)
Bench Press
5 sets of 3 reps
slightly heavier than last week

B) 5 sets of 1.1.1
Strict weighted Pull up (10 seconds in-between each rep) or
5 sets of 4 – 6 hard ring rows

C)
Seated DB strict Press 4 sets of 8 reps
Super set with
Max Press ups 4 sets of Max Reps

Thursday

Classic CrossFit

21-15-9
power cleans
burpee over the bar

Rest 5 mins

10-20-30
Db snatch
Kcal row

Friday

Classic CrossFit

90 sec on /3 min off x 8 rounds

10 DB box step overs
10 thursters
Max kcal ski remaining time

Saturday

Team Takeover – Hero WOD

“Terry”
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run

With the funeral for Queen Elizabeth II taking place this coming Monday morning, as a sign of respect we will be adjusting our opening hours slightly. Our morning classes will run as normal until 9am. The gym will be shut from 9am until 3pm when our schedule will resume as normal for the rest of the evening.We apologise for any inconvenience this may cause..

Monday

Pump and Grunt

A)
Every 3 mins x 4 rounds
2-5 weighted chin ups
15 press ups
15 weighted sit ups

B)
Every 2 mins x 4 rounds
15 DB bicep curls
15 DB overhead tricep extentions

C) 2 sets max on the strict press

then
50 empty bar strict press
750/650m ski erg

Base Strength

On the 0: 9 Reps @ 71%
On the 3: 7 Reps @ 76%
On the 6: 5 Reps @ 81%
On the 9: 3 Reps @ 86%
On the 12: 1 Reps @ 91%
On the 13: 1 Reps @ 91%
On the 14: 1 Reps @ 91%

B)
3 sets
10-12 barbell glute bridges with 1 sec pause at top

C)
30 sec cyclist goblet squat
30 sec jumping lunges
30 sec plank march
30 sec rest
x 4

Tuesday

Classic CrossFit

4 min AMRAP
9 TTB
6 DB box step overs
Rest 4 mins

4 min AMRAP
15 wall balls
15 KB Swings
rest 4 mins
x 2

Base Conditioning

30min EMOM

Min 1. Run 14/10kcal
Min 2. Ski 15/12 kcal
Min 3. Row 15/12kcal

Wednesday

Team Takeover

Teams of 3:
270/216 kcal Run or bike
360/288 Kcal Ski or Row

Switching team member every 30/24 kcals
Starting on 0 and every 30/24 the other two team mates must perform 10-15 syncro down ups

Base Strength

A) Bench Press
5 sets of 3 reps
slightly heavier than last week

A)
4 sets of
4 – 6 weighted strict pull ups or ring rows

B)
4 sets of:
Max seated DB strict press
Super set with
Max press ups

Thursday

HEAVY DAY

A) Build to a heavy
3 rm back squat
3 sec hold at bottom of each rep

B) 5 Rounds
10 sand bag lunges
160ft sand bag carry
10 sandbag squats

Friday

Barbell Cycling

A) 5 sets of:
2 hang power cleans + 2 hang squat cleans

B)

12min AMRAP
12 deadlifts
12 hang power cleans
12 Push Press
43/30

Saturday

“Rene”

7 rounds for time of:
Run 400 meters/ or row / ski 500m
21 walking lunges
15 pull-ups
9 burpees

Optional weighted vest.

Sunday

Base Conditioning

Base Strength – Lower body

Monday

Do you even cardio?

5km Ski or row
on 0 and every 1km
25 db snatch
25 sit ups

Base Strength

A)
Back Squat
On the 0: 10 Reps @ 71%
On the 3: 8 Reps @ 76%
On the 6: 6 Reps @ 81%
On the 9: 4 Reps @ 86%
On the 12: 2 Reps @ 91%

B)

DB Lunges 4 sets of 10 reps each leg

DB goblet squats 4 sets of 20 reps

C)

3 sets of 20 Back Extensions

Tuesday

“Funnastics”

A) 16 min EMOM

1 – strict pull ups with pause above bar/ or jumping negative 3-5 reps
2 – ring press up hold 20-40 sec
3 – leg pulses 15 each side + 15 both legs
4 – Rest
x 4

B)

10-1
strict press
bent over rows
burpees over the bar

Base Conditioning

5 Rounds of:

E2MOM start a new machine
25kcal run
30/24 kcal row
30/24 kcal ski

Wednesday

Barbell Conditioning

A)

OHS warm up 5 sets of 5 reps
3 sec pause at the bottom

B) Build to a heavy 3 hang snatch (power or full)

C)

12min amrap
30 deadlifts
20 front squats
50 DU

Base Strength

A) Bench Press
5 sets of 4 reps at 75%-80% (pause at chest and lock out

B) 4 sets of 6 – 8 reps or ring rows add weight if possible

C) 4 sets of 10 Hammer curls
Superset with
4 sets of 10 Barbell Skull crushers

Thursday

Classic CrossFit

2min on/off
15/12 kcal bike
12 Double DB push press
remaing time max TTB
x4

Into

2min on/off
15/12 kcal run
remaining time max 25ft bear crawls
x4

Friday

A)

Heavy Day
3-3-3-3-3
back squat
1st rep with 5 sec hold at bottom

supet set with 20s jumpng lunges

B)

30 sec sandbag cleans to shoulder (alt side) 50/30
30 sec barbell upright rows
30sec rest
x6

Saturday

Wittman
Seven rounds for time of:
Kettlebell swing, 15 reps 24/16kg
Power clean, 15 reps 42.5/30kg
15 Box jumps, 24″ box / 20 “box

Sunday

Base Conditioning

Base Strength – Upper body

Monday

Dumbbell Daft

A)

5 Rounds of

15 dumbbell hang power cleans each side
10 dumbbell push presses each side
5 strict pull ups

B)

Finisher
3 Rounds
10-12 bent over rows
weighted sit ups

Base Strength

A)
Back Squat
On the 0: 10 Reps @ 69%
On the 3: 8 Reps @ 74%
On the 6: 6 Reps @ 79%
On the 9: 4 Reps @ 84%
On the 12: 2 Reps @ 89%

B)

2 drop sets of Elevated bulgarian split squat

15 reps each each side rest 30 seconds then

12 rep seach side rest 30 seconds then

8 reps each side

C)

3 x 20 single leg calf raises

3 x 8 reps Bench adduction

Tuesday

Barbell Conditioning

A)

Build to 1 snatch pull + 1 power snatch + hang snatch (either squat or power)

B)

30-20-10
power snatch
Front rack lunges

Base Conditioning

For time :

100 kcal Row
100 kcal Ski
80 kcal Run

Every 2 minutes perform 7 burpees

Wednesday

Do you even cardio

7 Rounds
30 sec max ski
30 sec farmers hold DB/KB
In pairs, no rest, keep switching for 10 rounds

Rest 3 mins

7min AMRAP
300m run split between 2
8 synchro down ups

x 2

Base Strength

Bench Press
3 sets of 5 reps at 70-75% (pause at chest and lock out)

B) 4 sets of 6 – 8 reps or ring rows add weight if possible

C) 4 sets of 10 bent over barbell rows
Superset with 4 sets of 10 DB incline press

Thursday

Classic CrossFit

A)

10-8-4-4-2-2
Strict Press

B)

10 AMRAP
15 TTB
10 push press
15 front squats

Friday

Heavy Day

A)

4 sets of 10 deadlifts @ 55%

B)

12min AMRAP
45-60 sec sandbag hold
10-20 sec L Hang or knee tuck
50ft box push

Saturday

Hero Day

Whitten

Five rounds for time of:
22 Kettlebell swings, 24/16
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14