A further reduction in repetitions as we are well under construction for the remainder of 2019. Working towards the next phase of Squats, Deadlifts, Pulls and Press. Get ready for your time to shine.
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(more…)Crossfit Program 21/1/2019 – 27/1/19
Heavy Metcon 16/1/2019
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
Read moreCrossfit Program 14/1/2019 – 20/1/19
This week will see a reduction in repetitions on the previous week as we work towards slightly higher intensities (weights). The movements must stay the same, even with the added load.
You will see that some of the W.O.D’s will have *TEST* above them this week and next. This will signify the workouts that we will be re-testing in March and April. If you are looking to track your progress and make some improvements these will be the workouts to make a record off in those little black books. If you’re unsure how to scale or record these workouts please don’t hesitate to ask what might be an option of you to scale (up or down), if needed. A little note that while testing is needed we can’t go all out every day, choose your time and place wisely and go from there!
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(more…)Gymnastics – January 2019
Just a reminder that December’s programme continues until the end of January to give you more time to make progress. Your coach will guide you on an individual basis and help you to achieve more than last month.
If you did not attend in December it will still be beneficial to join in January to get a head start for the new phase next month.
Heavy Metcon 9/1/2109
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
(more…)Barbell Club – January 2019
Just a reminder that January’s programme was provided at the same time as December’s on this blog post:
New Year membership offer: only 20 available
To celebrate the end of 2018 and the New Year, we are offering a discount to 20 lucky people (first come, first served):
20% off one month’s membership* and free Foundations.
Or
30% off one month’s membership (no Foundations).
To take up this offer, please email info@momentum-training.com and Elena will help you set up your discounted membership and make payment. Merry Christmas and happy new year x
– Discounted memberships include any regular monthly membership (not class packs).
– Payment must be made up front and in full at the time of taking up the offer. Partial or total refunds are not available for this offer. Offer only open to people who do not currently (at time of offer) hold a regular monthly membership at Momentum.
– Offer ends on the 31 January 2019, although is subject to availability before that (only 20 offers available and the offer will end when these are all taken)
– Once paid for, the start date of Foundations and/or monthly membership can be deferred but must be completed no later than the end of March 2019.
Crossfit Program 7/1/2019 – 13/1/19
People of Momentum Training welcome to what we are sure is going to be an amazing year. We feel year on year we have built and tweaked the programming to get even better results and more fun. This coming year is going to be a pretty hot one with lots in store and hopefully some new paths to skip down.
Phase 1 will start on the 7th January 2019 and run for 10-12 weeks.
To introduce this new phase, we will start with some basic mantra stuff that is vitally important to the training plan and community at Momentum Training. We love a good chat about training cycle, strength gains, max effort sets, accommodation methods etc. and all your coaches are indeed training heads themselves. One thing we all have in common is that we believe that training is vitally important on many, many levels, improving health markers, fitness levels, body composition, mental fortitude and personal satisfaction but most importantly it needs to be fun and enjoyable and you’ll want to keep on doing it. We don’t design 8-12-week body blasts and promise you the earth (although you’ll get a pretty good result in that time), instead we plan for a longer game with a GPP program (general physical preparedness) and reminding ourselves we are generalist not specialist (great a lot’s of things and magic at non).
We are starting our 2019 program with a solid base of structural balance exercises with some short, medium and longer workouts with some team work on Saturday’s. These first 2 phases of programming are there to make sure we educate ourselves on the basics. Bear in mind that if we need to keep these after the phase has finished you are welcome to use these movements as warm ups before classes. Tempo’s will be slow and there will be some deliberate pauses in the difficult positions to make sure we are comfortable when things get a little tough.
So, tie your boot straps and pull on that lycra, put in the hard work and let’s make the most of the beginning of 2019!
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Monday
25 Minutes continous work:
A: 45* Db Incline Press x 12-15 @ 30×0
A2: KB Sumo Deadlift x 12-15 @ 30×0
A3: Powell Raise x 12-15 @ 30×0
A4: Front Foot Elevated Split Squat x 12-15 @ 30×0
Move though while keeping the rest to a minimum. No longer than 60 seconds.
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W.O.D
Minute on, minute off. 6 rounds. Count the burpees completed over all rounds
Push Press x 10
DU x 10
Burpee – for remaining time
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Tuesday
12 minutes:
A: 3 position Muscle Clean
High Hang x 1
Low Hang x 1
Floor x 1
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12 minutes: B: High Hang Power Clean x 4
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W.O.D
5 Rounds – One every 2 minutes
Power Clean x 3
Double Kb Swing x 8
Tuck Jumps / Squat Jumps x 10
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Wednesday
25 Minutes
A: Cyclist Front Squat x 8 @ 30×0
A2: 1 Arm Db Row x 12-15 @ 30×0
A3: Banded Pull Through x 12-15@ 30×0
A4: Cuban Rotation x 12-15 @ 30×0
Move through while keeping the rest to a minimum. No longer than 60 seconds.
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W.O.D
4 Rounds of:
Db Clusters x 10
DB Box Step Up x 20 (total)
400m Run
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Friday
12 minutes:
A: 3 position Muscle Snatch
High Hang x 1
Low Hang x 1
Floor x 1
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12 minutes:
B: Power Snatch + Sn grip Jerk x 2+2
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C: Kb Sots Press or Kb Windmill 3 x 8 each
C2:Walking Lunges 3 x 16 steps
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W.O.D
EMOM. Rolling Stations. 3 Rounds
1 – Row x 10cal
2- Db Snatch x 5 ea
3 – Bike x 10 Cal
4 – 1 Arm DB Thrusters x 5 ea
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Saturday
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A: Strict Press banded w/ kettlebells x 5
A2: Chest Supported YTW’s x 8 each
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4 Rounds
B: Thruster (paused @ full extension, 2 seconds) x 6-10
B2: Hollow Dish / Plank/ KB Flutter kicks / Seal Walks x 40-60 seconds
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W.O.D
In Pairs – time cap
400m Run (together)
Followed by:
2 rounds of:
40 Thrusters
40 American Kb Swings
40 Down Ups
40 Sit Ups
400m Run (together)
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Sunday
20 mins of:
A: Paused Back Squats x 3 @ 33×0
A2: Sliding Leg Curls / Nordic Curls x 12 / 6-8
A3: Kneeling Palloff Press x 30-45 sec each
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10 mins of:
Kettlebell Pyramids
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1-2-3-4-5-4-3-2-1
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A1: Double Kb Squat Clean
A2: Double Kb Thruster
A3: Double Kb Push Press
A4: Double Kb Down Up
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10 mins of:
Double KB swings x 10 (challenging)
Side Plank x 30 seconds each
Front Leaning Rest x 30 seconds
Run 200 mtrs (rear alley)
Aim to use a weight that you can keep moving comfortably with
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Heavy Metcon 2/1/2019
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
(more…)