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What’s what @ Momentum Training – How to find your ideal class

Posted 4th January 2021 by Josh Schouten

Welcome to Momentum Training,

As some of you are new to us we thought we would skip the awkward part and introduce ourselves first. As we’re not your typical leisure facility we thought it might be best if we let you know what is the main difference between our classes and what might suit you and your fitness thirst.

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Crossfit Program – 26th September – 2nd October 2022

Posted 25th September 2022 by Geoff Stewart

Week 4.

 

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

 

Monday-Clean & Jerk

Clean bar warm-up

Muscle clean, High pull, Power Clean, front squats, Full Clean 5×3,3,3,3,3 E3MO3M

 

2 position power or squat clean and Jerk 5×1+1 -for quality 12min

 

Racks split Jerks 4×3

 

AFAP

21/15/9

KB sumo high pulls 24/16

Box jumps

Pull-ups

 

Tuesday – Deadlift and pushing

A Deadlifts 5 x 5 @30X0

A1 Bench press 5×5 @3010

 

B Split stance RDL 4×8-10each leg

B1 Handstand holds 4x?

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

 

Accessories

50x  banded extensions

50x Trice band ext

 

Wednesday – Conditioning

“Hero workout”

Artie

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 air squats

5 pull-ups

10 thrusters, 45/30

 

21mins YGIG

Just keep moving

YGIG 12/15 Kcals each

every 3rd min 6 burpees together

 

Thursday-Gymnastics

 

Friday – Snatch

Snatch bar warm-up.

A Drop snatch, Muscle snatch, power, OHS and full snatch5x3+3+3+3+3 – for quality 15min

 

B 2x position Squats or power Snatch 6×3

 

YGIG reps as you want

100 wall balls

100x box jump overs

100 KBS

100 KB step ups

100 Burpees

In the time remaining ME Sit-ups/T2B – 10s

 

Saturday – Squat and Pulling

A Back Squats – 5 x 5 @3010

A1 Single arm DB rows 4×8-10ea -Heavy

 

B DB Box step ups 4×6-10el rest 60

B2 Hanging beats swings 4×20

 

Anthony Waller Special

 

Sunday – Service

Row/ski /bike 500mtrs between each round
3x 21-15-9
wall balls
T2B
Box jumps

 

5 rounds of AMRAP 3min
3 Power Cleans (75/60)
6 Pushups
9 Air Squats
rest 1min between rounds

Barbell basic September -October 2022

Posted 18th September 2022 by Geoff Stewart

 

Its that time again to switch about our Barbell Basics program again . This doesn’t mean it’s going to get complex. We are going to change the days over so if you’re only doing 1-day you’ll still get an understanding of the movement and the program.  If you want to build some tone, learn how to move a barbell and follow a lifting program this is for you.

Mondays in Arch 328 @ 6 30pm

Saturdays in Arch 328 @12pm

 

Monday – Squats and puling

A1 Bench squats 4×6-8 @3010 rest 75

A2 Single arm Db row 4×10-12ea @2011 rest 75

B1. Box step ups 3x10each leg @2020 rest 30

B2. Straight arm cable pull downs 3×10-12 @ 3011 rest 60

C1. Box seated leg ext (band under box) 2×20 @1010 rest 30
C2. EZ bar curls 2×12-15@ 1010 rest 60

D Banded ext. rotations 1×30-40

 

Saturday – Deadlifts and pushing

A.1 Sumo Deadlift 4×6 @3010 rest 75

A2. Flat bench press 4×10-12 @3010 rest 75

B1. BB glute bridges 3×10-12 @2012 rest 30

B2. Seated OH Db press 3×10-12@ 2020 rest 60

C1. Lying banded hamstring curls 2×15-20 @1010 rest 30

C2 EZ bar skull crushes 2×12-15@ 3010 rest 60

D. Banded tricep ext 1×50 @1010

 

Crossfit Program – 19th September – 25th September 2022

Posted by Geoff Stewart

Week 3.

It’s a good week this one. Tie your shoelaces tight you’re going need it.

 

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

 

Monday-Clean & Jerk

Clean bar warm-up

Muscle clean, High pull, Power Clean, front squats, Full Clean

4×5,5,5,5,5 E3MO3M

3 position power / squat clean and jerk

6×1 -for quality 15min

Clean shrug -Heavy (ish)

3×4-6 E2MO2M

3 RFT

400m Run or cals x18/ 24

4-8 Muscle-ups

(8 burpee pull-ups)

16x press ups

32x air squats

 

Tuesday – Deadlift and pushing

A Deadlifts 5×5 @30X0

A1 Bench press 5×5 @3010

B Split stance RDL 4×8-10each leg

B1 Handstand kick-ups to hold 4x20sec (soft kick-ups)

AMRAP 6min -fast

12x AKB swings -Heavy

12x Hr press ups

rest 1 min

AMRAP 6min -fast

6elx split jumps or alt lunges

12x T2B / T2R

Accessories

50x banded pull apart

50x banded hammer curls

 

Wednesday – Conditioning

20mins work YGIG per movement

6x power cleans rx 60/45

12x air squats

6x push press

12x press ups

rest 1min

For total kcals and reps

Row x2mins

2x Db devil press x2min 20/12.5

Bike x2 mins

 

Thursday-Gymnastics

 

Friday – Snatch

Snatch bar warm-up.

Snatch bar warm-up.

A Drop snatch, Muscle snatch, power, OHS and full snatch

5×5+5+5+5+5 – for quality 15min

B 3x position Squats or power Snatch 6×3

buy in 45/60kcals each

4x rounds each YGIG per round

Dual Db push press x12 @22.5/15kg

Burpees over DB x8

Cash-out 45/60kcals each

Horizontal ring rows x2min

Ski 2min

Box jumps 2min

 

Saturday – Squat and Pulling

A Back Squats – 5 x 5 @3010

A1 Chest supported DB rows 4×8-10ea

B RFE split squats 4×6-10 rest 60

B2 Hanging beat swings 4×12-16

Anthony Waller Special.

 

Sunday – Service

21minsE3MO3M

BB complex

7×9,7,5,3,1,1,1 reps each round

deadlifts

Power clean

front squats

push press/jerk

5 RFT

400m Run/Row/Ski

rope climbs

x5,4,3,2,1

burpee box jumps

x25,20,15,10,5

Crossfit Program – 12th September – 18th September 2022

Posted 11th September 2022 by Geoff Stewart

Week 2 testing week.

Testing week is with you check out the program choose your battle and put some numbers down.

 

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

 

Monday-Clean & Jerk

Clean bar warm-up

“TEST”

BB complex. 20mins to establish a max weight for the below

1x DL

1x hang power clean

1x front squat

1x jerk

 

EMOM 16min

Kcals 12-16

Hanging tucks x3 slow with control

DU 40-60

Pronated superman hold with light DB 40sec

 

Tuesday – Deadlift and pushing

A Deadlifts 4 x 6 @30X0

A1 Bench press 4×8-10 @3010

 

B RFE split squats 4×10-12each leg

B1 Incline 4×10-12 DB press

 

6 rounds AFAP

8x HSPU

16x KB deadlifts -heavy

32x DU

 

Accessories

50x banded pull apart

50x banded hammer curls

 

Wednesday – Conditioning

BB clean and press ladder YGIG for 16min

Hang Power clean and press – 1,1,2,2,3,3,4,4 etc rx 45/30

 

“TEST”

Rower, Bike or Ski test

3min for max distance

 

AMRAP 3min YGIG

alt Db snatches x6 @22.5/15kg

 

AMRAP 3min YGIG

Box jumps x6 each

 

 

AMRAP 3min YGIG

T2B/T2R x6 each

 

Thursday-Gymnastics

 

Friday – Snatch

Snatch bar warm-up.

A Muscle snatch +drop snatch

6×3+3 – for quality 12min

B 3 position Squats or power Snatch 6×3 12min

 

“TEST”

Fight Gone Bad

3 rounds for max reps of:

1 minute of wall-balls

1 minute of sumo deadlift high pulls 30/45kg

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

 

Saturday – Squat and Pulling

A Back Squats – 4 x 8-10 @3010

A1 Single arm DB rows 4×01-12ea

 

B Box step ups 4×6-10 rest 60

B2 Hanging arch to hollow swings 4x

 

Anthony Waller Special.

 

Sunday – Service

4 Rounds

9 Thrusters  rx 50/35

9 Burpee

Rest 2 mins

5 Rounds

7 Front Squats

7 HSPU

Rest 2 mins

6 Rounds

5 Hang Clean

5 Pull Ups /MU /rope climbs

Cardio

3min For max Distance

rest 2min

2min for max distance

rest 1min

1min For max Distance