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Gymnastics Program – May

Posted 30th April 2022 by Anthony Masters

Hello team,

So here we go into phase 2 of the programming. This month we continue to build on top of the foundations we were working on in the previous month making things a little harder as we get stronger. Tuesdays bent arm focused, Thursdays straight arm focused, yes both are different sessions. (more…)

Mobility program – May

Posted by Anthony Masters

Hello gang,

So for the month of May mobility classes will have a focus on the upper body and spine/ lower body. Again these will follow 2 week phases. The upper body session will address shoulder external rotation and the big muscles that contribute to better overhead positions. (more…)

Barbell Club – Weeks 13+14

Posted 25th April 2022 by Jenna Fisher

The week 13 program begins tomorrow and is now on the whiteboard. There was a typo in the original post so I have attached an amended version. The sumo deadlift does NOT have bands. This should be a standard sumo deadlift.

Barbell Club 21-WEEKS from February 2022 amended PDF

If you finish the Sunday upper body program before the end of class then add in biceps curls. See the whiteboard for info.

New members! The coach will make the following adjustments for you:

(more…)

Crossfit Program – 25th April – 1st May 2022

Posted 24th April 2022 by Geoff Stewart

Week 4. It’s going to be a good week this one. We are all back from Easter and we have some chocolate to burn off and some tin to move. Be brave but not stupid this week, we need to start to really push the number and test ourselves. The rep numbers are getting lower so the weight goes up.

 

Be brave.

 

Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing

Sunday – Service

 

Monday – Clean & Jerk

A: squat or pwr clean + Jerk 6x (2+1) -15min

 

12 minutes to build to a comfortable  but heavy weight

B: squat or power clean + Jerk x (1+1)

 

4x2min rounds with 1min rest

  1. ME box jumps
  2. ME hang power clean 45/30
  3. ME Burpees
  4. ME push press 45/30
  5. rest

 

Tuesday – Back Squat and pulling

A: Back Squats 6×3

A2: Pull-ups 6×3

 

10min

B1. Goblet squats (HVY)+jump squats 8+8

B2. Ring / bar top hold x30-45sec

 

WOD

100 DU

Single Db clean n press 12+12

80 DU

Single Db clean n press 10+10

60 DU

Single Db clean n press 8+8

40 DU

Single Db clean n press 6+6

20 DU

Single Db clean n press 4+4

 

Wednesday – Conditioning

24 Minutes of:

In Pairs accumulating AMRAP rounds

1-2-3-4-3-2-1-2-3-4-3-2-1

3 Power Cleans

5 Pull-Ups -must do pull scales

10 Press Ups

15 Air Squats

 

12 mins work

2min per piece of cardio equipment for distance rest 2 min between efforts

 

2mins Hanging  from rig controlled swings

 

Thursday – Gymnastics

 

Friday – Snatch

Snatch Warm up with Stick

 

A “High” hang snatch 6×3 -speed

 

12 Mins To establish a comfortable weight:

A Power Snatch + Snatch

1+1 Form

 

YGIG reps as you want

60 wall balls

60x box jump overs

60 KBS

60 KB step-ups

60 Burpees

In the time remaining ME Sit-ups

 

Saturday– Deadlift and pushing

A1: Deadlifts 6x 3

A2: Bench Press 6×3

 

10mins

B1 DB-RDL+back step left +Back step right x12

B2 Deficit HSPU x3-5 @60X0

 

Anthony Waller Special. x

 

Sunday Service

4 rounds – increase the weight on the BB every round.

6/8 kcal

12 Deadlifts

6/8 kcal

8 power cleans

6/8 kcal

6 front squats

6/8 kcal

4 push press

 

LINCHPIN TEST 2

3 Rounds for time of:

5 Ring Muscle-ups / 10 pull ups

10 Squat Cleans 65/45

20 box jumps

 

Finsher

GHD sit ups 4×20

 

Crossfit Program – 18th April – 24th April 2022

Posted 17th April 2022 by Geoff Stewart

Week 3. These weeks seem to be coming around faster than the fastest circle line train. We are stepping it up a little this week we will be asking you to put a few more kilos onto your Barbell in the basic lifting and as always work on your breathing, form, quality of movement, and banter.

Consistency is key.

 

Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing

Sunday service

 

Monday – Clean & Jerk

A: squat or pwr clean + Jerk 6x (2+1) -15min

 

B: Hang power clean + press 5×3 -12min

 

4 RFT:

400m Run

8 Muscle-ups

(8 burpee pull-ups)

40 DU

rest 1min

 

Tuesday – Back Squat and pulling

A: Back Squats – 6×3

A2: Pull-ups 6×3

 

10min

B1: KB goblet squats 1 1/4 x12

B2: KB gorilla rows x12ea

 

AMRAP 6min

12x AKB swings -Heavy

6x burpees

rest 1 min

AMRAP 6min

6elx split jumps or alt lunges

6x T2B / T2R /Sit-ups

 

Wednesday – Conditioning

BB complex

12min EMOM – Fluid

Deadlift x3

Hang power clean x3

Push press x3

 

In Partners 5 rounds each

P1 Rowing 16/20cals

P2 3-5x Power clean and press

 

Rest 5 mins

 

Accumulate 4min hollow hold from rack every time you break do 50DU

 

Thursday – Gymnastics

 

Friday – Snatch

Snatch Warm-up with Stick

 

A “High” hang snatch 3×3 -speed

 

B Hang Power Snatch/Snatch 5x 1+2

 

C Snatch Balance + OHS 4x (1 + 2)

 

AMRAP

buy in 30/40kcals

3 rounds

alt Db snatches x12 @22.5/15kg

Box jumps x12

Cash-out 30/40kcals

 

Saturday Deadlift -Pushing

A1: Deadlifts 6x 3
A2: Bench Press 6×3

10mins
B1 Walking Lunges x24 steps
B2 Deficit HSPU x3-5 @60X0

 

Anthony Waller Special. x

 

Sunday service

Warm up.

Coaches choice

 

“Space Needle”

24/30 kcals or 600m run

20x Power Cleans rx 60 /45

24/30 kcals or 600m run

20x Push Jerks rx60/45

24/30 kcals or 600m run

20x Clean & Jerks rx 60/45

 

Rest 5 mins

 

30 Toes to bar / toes to rings /Reverse crunches

30x press-ups

30x D ball walking lunges

20 Toes to bar / toes to rings / Reverse crunches

20x press-ups

20x D ball walking lunges

10x Toes to bar / toes to rings / Reverse crunches

10x press-ups

10x D ball walking lunges