Basefitness

Notice: Please can we remind all members that when using chalk to please apply it in the chalk buckets provided. It may seem small however it will help to keep the gym nice and clean. If you do choose to use chalk, please take an extra 2 minutes at the end of your workout to clean all the equipment you have used. Thank you in advance and we look forward to seeing you in the gym this week. Now on to the workouts!

This week will be a bit of a re-test week and we’ll look to push you on the skill work we have been doing throughout the previous weeks. Enjoy.

Monday

Barbell Conditioning
A)

3RM Clean and Jerk

B)

Gwen
15-12-9
UB clean and jerk

Base Strength

A)
Back Squat
On the 0: 10 Reps @ 67%
On the 3: 8 Reps @ 72%
On the 6: 6 Reps @ 77%
On the 9: 4 Reps @ 82%
On the 12: 2 Reps @ 87%

B)
4 Sets
10 split leg lunges each side
Super set
10-12 glute bridges good mornings 3 sec lower
Super set
20-30 goblet squats

C)
3 x max knee tuck hang

Tuesday

Bignastics

A) 3 x max effort strict dips
rest 90sec-2mins between sets

B)

20min AMRAP
1 strict pull up
10 box jump overs
add 1 strict pull up each round

Base Conditioning

6 min AMRAP
5,10,15,20….. kcals
6 burpees over the rower each round
Rest 2 mins

6min AMRAP
150m Run
15 sit ups
Rest 2 mins

Repeat from the start

Wednesday

Do you even Cardio?

In Pairs I go U Go
4 x 500/450m Row
6 x 300/275m Ski
10 x 100m Run

Base Strength

A)
Bench Press
3 sets of 5 reps at 70-75% (pause at chest and lock out)
1-5kg heavier than last week

B)
4 sets of 8-10 strict pull ups/ ring rows
aim to get 1-2 more reps than last week
C)
4 sets
chest support DB rows (on bench)
Super set
Barbell front raises

D)
90 sec max press up finisher

Thursday

Barbell conditioning

10-8-6-6
hang power snatch

8 Rounds for time
40 Double Unders
10 hang power snatch

Friday

Classic CrossFit

Every 4minutes x 6

15 push press
15 burpees over the bar
15 TTB
3min cap per round

Saturday

Harper
23min AMRAP

9 chest-to-bar pull-ups
15 reps, 60kg / 40kg
21 air squats
400-meter run

Sunday

Base Conditioning

Base Strength – Lower body

Monday

Do you even Cardio

50/40 kcal
Row
Ski
Run
Echo bike

Base Strength

A)
Back Squat
On the 0: 10 Reps @ 65%
On the 3: 8 Reps @ 70%
On the 6: 6 Reps @ 75%
On the 9: 4 Reps @ 80%
On the 12: 2 Reps @ 85%

B)
4 Sets
16-20 front rack step ups
SS
10-12 glute bridges with 1 sec hold at top and 3 sec lower

C)
3min max weighted sit ups

Tuesday

A) 5 sets of 5 reps @ last weeks 3rm push press

B)

5 RFT
20 box jumps
15 push press (50/35)
10 ring press ups

Base Conditioing

12min AMRAP
5,10,15 kcal run + 5 kcals each round
20 air squats
Rest 5 mins

12 min AMRAP
24/18 kcal row
8 double DB burpee over the rower (15s/10s)

Wednesday

Heavy Day

A)

16-12-10-8-8
reverse back rack lunges
add weight each time, taken from rack

B)

WOD
12min AMRAP
16 hang DB snatch
12 pistols or scaled
4 strict pull ups/CTB

Base Strength

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

B)
4 sets of 8-10 strict pull ups/ ring rows

C)
4 sets
6-8 single arm bent over rows (pause at the top, 3 sec to lower)
Super Set
max effort press ups

Thursday

Bignastics
A)
4 x 6-10 box dips or ring dips

B)
3 sets of 15-30 sec ring support hold

C)
60sec on/off x 7
3-5 wall climbs (30 sec max of work)
remaining time max Double unders

Friday

Team Takeover

In Pairs for Max kcals
16 Rounds 2min on/off (8 rounds each)
6 power cleans (80/55)
12 TTB
remaining time max kcal ski

Saturday

Hero WOD

Build to a 3RM thruster – from the rack

OMAR
10 reps, 95-pound thrusters
15 bar-facing burpees
20 reps, 95-pound thrusters
25 bar-facing burpees
30 reps, 95-pound thrusters
35 bar-facing burpees

Sunday

Base Conditioning

Base Strength – Lower body

Monday

Do you even Cardio?

2.5/2.25km Row
Rest 2min

10 min AMRAP
300m run
30 sec rest

rest 2 mins

30 sec on/off
complete 120/90 kcals ski

Base Strength

Deadlift

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) Dumbbell Bulgarian split squat
4 sets of 10 reps
Each set use a heavier weight

C) Standing Calf raises
3 x 20 each side
Super sets with
DB Bent over Rows
3 sets of 15

Tuesday

Barbell Strength

A) 5 sets of:
1 power clean + 1 full clean

B) 3 sets of:
5 clean pulls @ max weight from part A

C)

WOD
For Time:
20 burpees OTB
20 hang squat cleans (60/40)
20 burpees OTB
5 min time cap

Base Conditioning

A)

6 minute Max Run
90 seconds recovery
6 minutes Max Run

B)
6 minute Max Row
90 seconds recovery
6 minute Max Row

Wednesday

Bignastics

6 min AMRAP
30 Double unders
1 strict pull up
add 1 pull up each round

Rest 2 mins

6 min AMRAP
12 KB Swings
1 wall climb
add 1 wall climb each round

Rest 2 mins

6min AMRAP
10 to 15 air squats
5 press ups
add 5 press ups each round

Base Strength

A) Bench Press

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

B) DB Seated Db press
4 sets of 10 reps
Super set with
Cross Body Hammer curls

C) 3 sets of 10 press ups

Thursday

Classic CrossFit

A)

10-6-4-4-4
push jerk

B)

In Pairs
14 min AMRAP
I Go U Go
14 db hang snatch
7 box jumps

Friday

Heavy Day

A)
Turkish get ups

B) Strength
4 sets of 16 Front rack walking lunges

B)

Accessory
4 Rounds of
20 barbell good morning
30-60 sec wall squat hold
20 weighted sit ups

Saturday

“Zeus”

3 Rounds for time:
30 wall-balls (20/14)
30 sumo deadlift high-pulls (35/25)
30 box jumps 24/20
30 push press 35/25
30 kcal row
30 push-ups
30 front squats 35/25
42minute time c

Sunday

Base Conditioning

Base Strength – Upper body