Basefitness

Monday

Funnastics
A) Every 45 seconds x 8 rounds
1-3 strict pulls ups (weighted)

B)

4min on / 2 min off
AMRAP
2 BMU / jumping bar muscle up / pull up
4 burpees
8 hang DB clean and jerk 30/22.5
x 4 rounds

Base Strength

A)
5 sets of

1.1.1 rest 10 seconds inbetween reps

5 seconds down on each rep

Build in weight

B)
3 sets of 10 each leg DB reverse lunges

C)
3 sets of 20 side hip dip side planks

3 sets of 20 crunches

Tuesday

Barbell Conditioning

A) 1 snatch pull + 1 power snatch + 1 OHS (or 1 more power snatch)

B)

10 Rounds for time
30 double unders
3 power snatch 42.5/30
3 OHS

*Scale to 5 power snatch with no OHS*

Base Conditioning

4 x 1km Row
Hold 5km pace slight faster
Rest 1 minute between intervals

4 x 800m Run
1 minute rest between intervals

Wednesday

Heavy Day

A) Back Squat

6-3-6-3-6-3

B) Accessory

Every 2 mins
A – 8 bulgarian split squats each side
B- 15 weighted jump squats
C – 30-45sec knee tuck hang/ L-sit
D- 2 min rest
x 4

Base Strength

A)
Push press
Find your 3RM.
Then 3 x 3 reps at 80% of
your 3RM.
B)
4 sets of max effort
Bull bar dips or Box dips
C)
Barbell bent over rows
3 sets of 10 reps
D)
3 sets of 10 alternating DB curls

Thursday

Classic CrossFit
A)

Build to heavy 3 split jerk

B) For time:

50 push press (50/35)
50 box jumps
50 sit ups
25 push press
25 box jumps
25 sit ups

Friday

Do you even cardio?

8min AMRAP
30/24 kcal row
20 sit ups
rest 2 mins

8min AMRAP
24/18 kcal run
18 KB Swings 32/24
rest 2mins

8min AMRAP
15/12 kcal ski
10-15 wall balls

Saturday

A) Build to moderate/Heavy 5 deadlifts

B) Hero WOD
Donny
21-15-9-9-15-21
Deadlift 102.5/70
burpees

Sunday

Base Conditioning

Base Strength – Upper

HYROX PFT Tour x Base Fitness

We are super excited to be hosting the HYROX PFT tour on Wed 23rd Nov 2022 at 6pm-8pm!

This is a completely free event for our members and will give you a taste of what HYROX is all about.

The workout will be the HYROX PFT
The PFT is a great “Taste of HYROX” as it is broadly accessible and includes many of the key HYROX movements. It typically takes between 20-30 minutes to complete (depending on fitness level)

To get signed up simply click here HYROX PFT Tour All bookings are done through Hyrox so there will be no classes on Goteamup. Make sure to use the code BASE-FITNESS-100 so they know you are a BaseFitness member.

The event will kick off at 6pm so everyone is to arrive just before and we will be setting you off in heats much like the HYROX events.
There will be the chance to win a pair of PUMA nitros for the male and female winner of the PFT tour event.

This is going to be a great night so please get booked in asap to avoid disappointment as spaces are limited.

Monday

Complete as many rounds as possible in 30 minutes of:

500/450m row
3 rounds
3 wall walks
6 box jumps
12 DB snatch

Base Strength

A)6 sets of 2 reps @ 85% of last weeks heavy 3 reps
5 seconds lowering of each rep

B)8 min AMRAP of
10 DB Deadlifts
10 DB walking Lunges

C)30 – 20 – 10
Barbell side bends
Hanging knee raises

Tuesday

A)

8-8-8 Front Squat
6-6-6 back squat

B)

Every 2.5mins x 4 rounds
20 reverse lunges (empty bar)
15 good mornings (empty bar)
10 jumping squats (empty bar)
5 calf raises each side

Base Conditioning

20 minute Max meter Run
Starts with 45 second hard effort
Every 5th minute 45 second hard effort

Rest 5 minutes

20 minute Max meter Row
Starts with 45 second hard effort
Every 5th minute 45 second hard effort

Wednesday

Funastics

A)

EMOM 12 mins
1 – 4-8 weighted strict pull ups
2 – 8-12 kip swings

B)

For Time:
10-1 strict ring dips/ dips
10 down ups
10 weighted sit ups

everything stays 10 apart from the dips

Base Strength

A)

Find your 4RM. Then 3 x 4

reps at 80% of your 4RM

push press.

B)

4 sets of max effort

DB bench press

C)

Supine ring rows

4 sets of max effort

D)

3 sets of 10 barbell bicep curls

Thursday

Barbell Cycling

I Go U Go – a full round
5 rounds for time each of:

18 deadlifts (50/35)
12 hang power cleans
9 push jerks
250m run

Friday

Team take over

For max reps
3 min max kcal bike
3 min max double db devils press
3 min wall balls
3 min rest
x 3

Saturday

“Gaza”

4 Rounds for time
35 kettlebell swings 24/16
30 push-ups
25 pull-ups (jumping pull ups)
20 box jumps using a 30/24
700m true form run or 1km/900m row

Sunday

Base Conditioning

Base Strength – Upper body

Monday

Classic CrossFit

Hard Cindy or Regular Cindy
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

Base Strength

A)
5 sets of 3 reps @ 85% of last weeks heavy 3 reps

5 seconds lowering of each rep

B)
3 sets of 20m 30 degrees walking lunges

C)
3 set of 15 side bends

superset with

3 sets of 5 roll outs

Tuesday

Barbell Cycling

A)
Build to heavy
2 hang power clean + 2 Split Jerk

B)
For Time
20 kcal bike
20 CnJ 70/47.5
20 kcal run

Base Conditioning

16 minutes Max meter Row

1 min steady pace
2 min fast pace
30 second sprint pace
30 sec recovery pace

Rest 4 minutes

16 minutes Max meter Run

1 min steady
2 min fast
30 second sprint
30 sec recovery

Wednesday

Team Take Over

In Teams of 3
5/4.5km Row
5/4.5km Ski
2 partners working at 1 time

Every 3 mins, starting on 0, 12 synchro down ups

Base Strength

A)

Find your 5RM Push press

Then 3 x 5 push press
reps at 80% of your 5RM.

B) 3 sets of 12 DB bench press

super set with

3 sets of 12 DB lateral raises

C) 3 sets of 10 DB bicep curls

super set with

3 sets of 10 DB Tricup extension

Thursday

Funnastics

EMOM 16 mins
1- 30-40% of Max ub TTB
2- 30-50 DU

Rest 2 mins

EMOM 16 mins
1 – 45 sec sand bag carry
2- 30 sec hollow hold

Friday

Classic CrossFit

5 rounds for time of:

24 deadlifts
18 hang power cleans
12 push jerks
43/30

Saturday

Hero WOD

Jenny
20 min AMRAP
20 reps, 20kg-overhead squats
20 reps, 20kg back squats
400-meter run

Sunday

Base Conditioning

Base Strength – Lower body

Monday

Dumbbell daft

30-20-10
Double DB power cleans
burpees over the DB
30-20-10
Front Rack Lunges
double jump over DB
30-20-10
Single Arm DB Snatch
burpees over the DB

Base Strength

A)
Build to a heavy 3rm Back squat with
5 second lower tempo

B)
Back Rack barbell lunges
3 x 10 reps each leg

C)
3 sets of 20 Calf raises each leg

Tuesday

Classic CrossFit

A)
5 sets of 5 push press

B)

12min AMRAP
15 Wall Balls
10 Push Press (50/35)
5 BMU/ CTB/ Jumping BMU/CTB

Base Conditioning

16 minute Max Meter Run
Every 4 minutes perform a 30 second sprint
Rest 4 minutes
16 minute max meter row
Every 4 minutes perform a 30 second sprint

Wednesday

Team Take Over

In Pairs for Max kcals
16 Rounds 2min on/off (8 rounds each)

10 Deadlifts (110/80)
10 TTB
Remaining time max kcal ski

Base Strength

A) Build to a heavy 8 rep max push press

B) 3 sets of DB standing shoulder press

C)

3 sets of DB lateral raises
Superset with
3 sets of 10 KB teapots

Thursday

Pump and Grunt

A)
4 Rounds 30 sec on/off
Chin ups/Ring rows
press ups
barbell strict press

B)
For Time
1km Row (4min time cap)
40 hang power cleans
40 target burpees

Friday

A) Back Squat
5-5-5-5-5

B)

4 Rounds of:
1min sandbag carry
straight into
1min wall sit hold
straight into
1min plank
1min rest

Saturday

“HOLLEYMAN”

30 Rounds For Time
5 Wall Ball Shots
3 Handstand Push-Ups or 5 Handstand push ups
1 Power Clean 102kg / 70kg

Sunday

Base conditioning –

Base Strenght – Upper body

Monday

Classic CrossFit

A)

5 Rounds
1-min max Run
1-min empty bar thrusters
1-min sit ups
1-min burpee broad jumps
1-min rest

B)

EMOM 8 mins
20-30 sec hollow hold

Base Strength

Back Squat
On the 0: 8 Reps @ 75%
On the 3: 6 Reps @ 80%
On the 6: 4 Reps @ 85%
On the 9: 8 Reps @ 75%
On the 12: 6 Reps @ 80%
On the 15: 4 Reps @ 85%
On the 18: 1 Reps @ 95%
On the 21: 1 Reps @ 95%
On the 24: 1 Reps @ 95%

B)

3 set of 10 reps each side front rack DB lunges

Tuesday

Heavy Day

A)

Deadlift
8-8-8-8-8

B)

4 x 10 bulgarrian split squats each side

C)

Finisher
3 Rounds
15 jump squats
20 glute bridges bodyweight
30-45 sec wall sit hold
rest 1 min

Base Conditioning

Proving Grounds WOD 1

KC kcals in pairs

16 minute Kcal Ski

rest 1 minutes

16 minutes kcal Row

Wednesday

Pump and Grunt

A)

8-6-4
Strict Press
8-6-4
Push Press

B)

2min on/off x 4
20 empty bar strict press
10-20 press ups
2 sets max or move on
remaining time max kcal ski on 26s/m

Base Strength

A) Build to a heavy single Bench press

then

5 sets of 3 reps Bench press @ 85% of A)

B)

5 x 5 pull ups

C)

3 sets of 10 – 15 Barbell bicep curls

Thursday

Team Takeover

35 min AMRAP
35 Power Cleans
15 syncro down ups
35 Front Squats
15 Syncro down ups
35 STOH
15 Syncro down ups
35 sandbag to shoulder

Friday

Funnastics

A)

EMOM 8 mins
TTB

B)

12min AMRAP
4 DB snatch
30 Double unders
add 4 DB snatch each round 8,12,16,20 etc

Saturday

Hero WOD

“Andy”

25 Thrusters 50 /35
50 Box Jumps (24/20 in)
75 Deadlifts
1.5 mile Run
75 Deadlifts
50 Box Jumps (24/20 in)
25 Thrusters

Sunday

Base Conditioning

Base Strength – Lower body