Barbell Club – March

Posted 27th February 2023 by Jenna Fisher

This month’s sessions will start with some work on acceleration (force = mass x acceleration). This will be low reps, high speed concentric, and use of chains/bands). The rest of the session will focus on hypertrophy. There will be some extended tempo manipulations to provide a new stimulus to the February program as well as some strongman work with dead-balls to challenge your body in different ways.

Barbell Club – March 2023

Exercise videos:

Heavy dead-ball bear crawl (shoulder day) 

Heavy dead-ball walking shoulder lunge (leg day)

CrossFit Program -27th Febuary – 5th March 2023

Posted 26th February 2023 by Geoff Stewart

Week 8. the gains train is rolling along.


Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service


Monday – Deadlift and pushing

20mins to do

A Deadlift 6×3,3,2,2,2,2 80-95%

A1 Bench press 6×3,3,3,2,2,2




B1 Rev drop lunges x6el


5x rounds

3x Wall walks

6x Box jump over

9x Single alt DB GTOH 22.5/15


Tuesday – Snatch

Snatch BTK press, jerk, drop snatch. 3x3x3x3 E90sec

Snatch pull, muscle snatch, power snatch. 3×3,3,3 e90sec

C Power or Squats snatches E90sec 8×1 @90%MX


2x rounds for max Kcals and reps

2min Cardio for mx Kcasl

rest 1min

2min max reps AMRAP

10x BB hang power snatch rx20/15 ONLY

20x air squats

rest 1min


Wednesday – Conditioning

Barbell complex 12min

YGIG per movement -smooth weight rx40/25

5x power clean

5x thrusters


“Stevie Wonder”

50 cals Bike, row, or ski

3 rounds

400mtr run (short block)

10x TTB

20x wall balls

20x burpee

10x pull-ups

50 cals Bike, row or ski

100 DU


If you have time:

50x banded pull aparts

50x banded curls


Thursday – Gymnastics


Friday – Squat and Pulling


A Back squats 6×2 85%+

A1 Heavy single arm row 6x3ea



B single leg squats x5el

B1 Pull-ups for Volume x10-12+


Buy in-big block run then:

3x rounds -dual DB rx 22.5/15

6x devil press

12x alt lunges

18x Kcals


Saturday – Clean & Jerk

Push press, push Jerk, split jerk. 3×3,3,3 E90sec


High pull, muscle clean, power clean 3×3,3,3 E90sec


Hang power clean and hang squat clean and press 10×1-20min


Anthony Waller Special.


Sunday – Service

Warm-up WOD 12min


6x BB clean and press

12x air squats


Thrusters ladder E2MO2M

10x Thrusters @ 40/25Kg

8xThrusters @?

6xThrusters @?

4xThrusters @?

2x Thrusters @ heavy weight


16min for total kcals

every 2min

6x pull-ups