January 22, 2023

Well done on completing test week! We hope you guys enjoyed it and found the tests challenging but fun. Remember to look at last week with a positive light, whatever you got in any of the workouts is your benchmark for the year ahead. This is a great opportunity to set some solid foundations in your training and lifestyle to push forward for a fantastic 2023.

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Some exciting announcements coming up.

Next Saturday (28th) we will have free Coffee available all morning from the main man himself Gary McFall of Copper Black coffee. Gary has come in before for our team WODs to provide the caffeine fix and his coffee is outstanding. This is also the same coffee we use in our Coffee machine which as you know is the best around. We are excited to have Gary back this coming Saturday. The workouts will run at their regular times of 8am, 9am and 10am. It will be a team of 3 workout so grab your buddies and get booked in. You are more than welcome to come in early and get a cup of joe or hang around after and enjoy a hot beverage. We look forward to seeing you on Saturday. The coffee is dynamite btw ?

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Yoga is back this week and will be on at it’s regular time of 7:30pm on Thursday. If you haven’t tried our Yoga class yet, get involved. It’s such a great way to improve your fitness.and makes most movements in our classes a lot easier. We cannot recommend it highly enough.

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Hyrox day! Hyrox is all the rage right now in the functional fitness world and we have a lot of people signed up from the gym taking on the Glasgow on in Feb. To help you guys out and give you the best chance on the day we will be holding a Hyrox training day at our small PT studio on Sunday 5th of Feb. Spaces are only available to those who are taking part in the Glasgow Hyrox competition in February due to the reduced numbers we can have in the PT studio. The goal of this is to let everyone have a go at the sled and cover any other movements or pieces of kit you will come across during the event. We will let you know how to sign up for the day soon.

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We have had a few requests for T-shirts, vests and hoodies recently and will be putting in a pre-order for clothing this week. You might have seen the coaches wearing a new, very cozy hoodie! This will also be available for purchase shortly. Keep an eye on our social media for pricing and how to pre-order.
Have a fantastic week team!

Monday

Classic CrossFit

1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

Base Strength

A) Bench Press: 77.5% x 6, 82.5% x 4, 90% x 2 or more

B) Incline DB Press: 2 x Max Reps using the same weight (Choose a weight that you
can get around 20-25 reps with on the 1st set.)

C1) Single Arm DB Rows: 4 x 10
C2) Triceps press ups 4 x 10

D1) BB Shrugs (2 Sec Holds): 3x 10
D2) Incline rear dealt flyes, pinkies up: 3 x 12

Tuesday

Heavy day

A) 5 x 5 pause back squat
starting at 65-70%
1 sec pause on each rep

B) Every 2 mins for 3 rounds
A- 60 sec farmers carry (keep to 50ft section back and forth)
B- 30 sec step ups each side (body weight)
C – 10-20 turkish plate sit ups

Base Conditioning

Warm up

One piece of Kit

1 minute on / 4 off x 8 rounds

Wednesday

Funastics

A) 8 Min EMOM
Strict pull ups or Kip/ Butterfly

B) Every 3 mins for 5 rounds
15 american KB swings
15 box jump overs
15/12 kcal run

Base Strength

A) Deadlift: 77.5% x 6, 82.5% x 4, 90% x 2

B) Bulgarian Split Squat Jumps: 4x 5 each leg (BW only)

C) Hamstring curls on the rings 3 x 15 reps

C1) Weighted Sit up 3 x 15 reps

C2) 3 sets 45 sec DB lunge old each side 

D) Chin-ups (total reps) = Chin-up max + 50%

Thursday

Tabata row
Rest 1 minute
Tabata empty bar back squats
Rest 1 minute
Tabata double under or ski
Rest 1 minute
Tabata press up
Rest 1 minute
Tabata sit-up

Friday

Open Prep
7 min AMRAP
60/42.5 pound Clean and jerk, 3 reps
3 Toes-to-bar
60/42.5 pound Clean and jerk, 6 reps
6 Toes-to-bar
60/42.5 pound Clean and jerk, 9 reps
9 Toes-to-bar
60/42.5 pound Clean and jerk, 12 reps
12 Toes-to-bar
60/42.5 pound Clean and jerk, 15 reps
15 Toes-to-bar
60/42.5 pound Clean and jerk, 18 reps
18 Toes-to-bar…

Saturday

Team Take over

In team of 3:
Complete
500/375 kcal row
and
400 wall balls (9/6kg)
300 DB Snatch (22.5/15)
200 sync down ups

Sunday

Base Conditioning

Base Strength – Upper body

Strict	Kipping	Butterfly
Negative pull up 4 sets of 3 reps Aim for 3 second negative rest :60 between sets Inverted rows 4 sets of 6 – 10 reps rest :90 between sets Pronated grip Gorillia rows 4 sets of 20 reps (10 each side, alternate arms) rest :90 between sets”	Technical work Kip swings 3-5 sets of 8-10 reps Chin over bar hold and press away drill 3 sets of 3 Strength work Press against the bar roll ups 5 sets of 2-3 reps	Technical work Butterfly drills with one foot on a box 3-5 sets of 10 reps Strict Butterfly 50% size of actualy butterfly pull ups Lots of shoulder control Strength work Pause Butterflys at the top 5 sets of 3 reps
Core work Hollow hold 5 sets of :20 effort rest :30 between sets Side plank with rotations 3 rounds of :30 each side rest :30 between rounds Alt between L + R”	Core work Hollow hold 5 sets of :20 effort rest :30 between sets Side plank with rotations 3 rounds of :30 each side rest :30 between rounds Alt between L + R”	Core work Hollow hold 5 sets of :20 effort rest :30 between sets Side plank with rotations 3 rounds of :30 each side rest :30 between rounds Alt between L + R”