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Barbell Club 21-weeks

Posted 30th January 2022 by Jenna Fisher

The next Barbell Club phase will run for 20-weeks and will be followed by a 1RM test week.

Tuesdays – MAX day, lower body

Thursdays – MAX day, upper body

Saturdays – SPEED day, lower body

Sundays – SPEED, upper body

The 21-week program:

Barbell Club – 21-weeks from February 2022

After the core lift, really focus on strengthening the following:

Upper body: triceps, lats, front delts, core

Lower body: lower back, hamstrings, core, upper back

Remember, your bench will only be as strong as your triceps and lats; your squat will only be as strong as your lower back and core.

Aim to increase your strength in these by recording your load and trying to improve each week. If you focus on making your triceps as strong as possible your bench will improve. Same with the lower back and core for the squat, and so on.

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CrossFit Training program 31st – 6th February

Posted 29th January 2022 by Josh Schouten

 

Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & Chest

Saturday – Snatch

 

 

MONDAY

 

A: Heels Elevated Back Squats

4 x 5-7 @ 40×0  Rest 60

A2: Chin Up

4 x 3-6 @ 40×0 Rest 90

 

B: Split Squat BB

3 x 6

Rest 10sec

B2: Dual KB Rack Carry / march

3 x 45-60sec

Rest 60sec

 

WORKOUT: 

8 rounds

Row / Ski – 20 sec

Heavy Kb Swing x 10

Every 2:30 min

 

 

 

TUESDAY

Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Clean

3 x 2

 

B: Hang Power Clean – work to a technical max

5 x 1

 

C: Hang Clean High Pull

4 x 5

C2: Box Jump

4 x 2

 

WORKOUT: 

Partner YGIG

8 Rounds (each):

Power Clean x 5

Ski x 20/15 Cal

 

(Start low and build the weight on the cleans)

 

WEDNESDAY

 

15 MINS

5 Rounds of:

Back Squat x 5 @ 50-70%

Weighted Step Ups x 8 each leg

D – Ball Carry x 40m

Rest 2 mins

 

15 MINS

4 Rounds of:

Kb Thruster x 10

Front Rack Carry x 40m

Du  x 24

Rest 60 sec

 

Use a weight on the KB that you can manage the Thrusters and carry unbroken

 

 

FOR TIME:

3 x 30cal Bike / Ski / Row

rest 60 seconds between efforts.

If you did this the previous week you should be aiming to work above your average rate by roughly 20%.

 

 

FRIDAY

A: Front Squat – first rep pause for 5 seconds at the bottom, last rep aim for a smooth rep

4 x 3

A2: DB Bench 15*

4 x 4-6 @ 22×0

 

B: BB/DB Back Step

3 x 6-8 each leg

B2: Dragon Fly Leg lowers

3 x TTR x 10-15

B3: Ab Roll outs

3 x 6-10

 

WORKOUT: 

8 Rounds

Every 2:30 mins

8 DB Thrusters

8 Down Ups

8 Pull-Ups ( strict)

 

SATURDAY

Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Snatch

4 x 2

B: Hang Power Snatch – work to a technical max

6 x 1

C: Hang Snatch High Pull

3 x 3

 

WORKOUT: 

Waller Special

Olympic Lifting – Cycle 1 (2022)

Posted 28th January 2022 by Anthony Waller

Olympic Lifting Cycle (1) 

The first of our 2022 Olympic Lifting Cycle is here and by the beard of Zeus we shall make it rain gains. The programme consists of three different days, each building over the course of 12 weeks to the peak of Mount Olympus where the sweet nectar of the gods shall bless you with almighty strength and power. (more…)

CrossFit Training program 24th – 30th January

Posted 22nd January 2022 by Josh Schouten

 

Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & CHest

Saturday – Snatch

 

 

MONDAY

 

A: Heels Elevated Back Squats

4 x 7-10 @ 40×0  Rest 60

A2: Chin Up

4 x 4-7 @ 40×0 Rest 90

 

B: Split Squat BB

4 x 6-8

Rest 10sec

B2: Dual KB Rack Carry / march

4 x 45-60sec

Rest 60sec

 

WORKOUT: 

10 rounds

150m Row / Ski ( or roughly 30-45seconds)

Every 2:30 min

 

 

 

TUESDAY

Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Clean

3 x 2

 

B: Hang Power Clean – work to a technical max

5 x 1

 

C: Hang Clean High Pull

3 x 5

C2: Box Jump

3 x 2

 

WORKOUT: 

 

8 Rounds:

Power Clean x 4

Push Press x 6

Air Squat x 12

Rest 60 seconds

 

WEDNESDAY

 

15 MINS

5 Rounds of:

Every 3 mins:

Back Squat x 5 @ 50-70%

D – Ball Burpee x 8

 

15 MINS

4 Rounds of:

Every 2:30

Kb Push Press x 7

Kb Thruster x 7

Du  x 24

 

FOR TIME:

100cal Bike / Ski / Row

All out for the 100cals. Record the time.

 

 

FRIDAY

A: Front Squat – first rep pause for 5 seconds at the bottom, last rep aim for a smooth rep

4 x 2

A2: DB Bench 15*

4 x 6-10 @ 22×0

 

B: BB/DB Back Step

4 x 4-6each leg

B2: Dragon Fly Leg lowers

4 x 5-15

 

WORKOUT: 

3 Rounds of:

15 – AKS

8 – Pull Up

400m Run

 

Rest 2 mins

 

100 Wall Balls

 

SATURDAY

Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Snatch

4 x 2

B: Hang Power Snatch

6 x 1

C: Hang Snatch High Pull

3 x 3

 

WORKOUT: 

Waller Special