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.
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
The new six-week cycle begins this week with a very spicy challenge . . .
The next two weeks of Barbell Club will be teaching you some new movements and giving you time to explore what weight you can lift. Often with new movements, the first week or two is lost to trying to figure out what weight to have on the bar and inevitably doing a lot of sets with a load that is not appropriate for progress. Hopefully, these two weeks will put you in a better position to know what weight to start with when these movements appear in the program over the coming months. It will also give you the chance to find out if some of the movements are not appropriate for your current mobility, for which the coach can provide you with an alternative.
Welcome to the beginning of the 2022 program. As it’s the start of a new year we thought it would be best to give you a little bit of oversight into what is coming and what you can expect for the next 2-3 months. To begin with, we are going to be doing a lot of single leg/arm movements to get a good base again with some solid structural balance movements. This will be leading into the CrossFit Open which will be held at the end of Feburary 2022. “The Open” will be three weeks where on the Saturday session @ 12pm we will be running the scored and marked session for those who do sign up to the CrossFit Open.
If you are looking to set yourself some goals for this year we would suggest this might be the right place to test yourself against the wider world and see where your strengths and weaknesses lie. It’s only a three-week commitment and could be a great base to see where you stand at the end of this. If you’re not sure, come and see one of the coaches and we will be able to talk you through it.
After “The Open” is out of the way we will get stuck into the groove again starting to focus on the bigger numbers and lifts again. Until then let’s get some solid work done over the colder months and prep ourselves for “The Open”
Monday – Leg & Back
Tuesday – Cleans
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Legs & Chest
Saturday – Snatch
MONDAY
A: Heels Elevated Back Squats
4 x 8-12 @ 40×0 Rest 60
A2: Chin Up
4 x 6-10 @ 40×0 Rest 90
B: Split Squat BB
4 x 6-10
Rest 10sec
B2: Dual KB Overhead Carry / march
4 x 30-45 sec
Rest 60sec
WORKOUT:
6 rounds
500m Row / Ski
5 Thrusters
Rest 2:00
TUESDAY
Every 2 mins – Don’t focus on the weight, only movement.
A: Muscle Clean
3 x 2
B: Hang Power Clean
5 x 2
C: Hang Clean High Pull
3 x 5
C2: Box Jump
3 x 2
WORKOUT:
8 Rounds:
Power Clean x 6
Wall Ball x 18
Rest 60 seconds
WEDNESDAY
15 MINS
4 Rounds of:
3 Mins work 1 min Rest
Deadlift x 5 @ 50%
Press Ups x 8
15 MINS
4 Rounds of:
3 Mins work 1 min Rest
Push Press x 7 (45/35)
TTB / TTR / Dragon Flys x 7
15 MINS
100cal Bike
Every 2 min 8 burpees
Begin with burpees
FRIDAY
A: Front Squat – first rep pause for 5 seconds at the bottom, last 2 reps aim for smooth reps
4 x 3
A2: DB Bench 15*
4 x 6-10
B: BB/DB Back Step
4 x 4-6each leg
B2: Dragon Fly Leg lowers
4 x 5-15
WORKOUT:
6 Rounds of:
Weight plate Ground to OH x 10
Weight Plate OH Back Steps x 10 (total)
Push Up x 10
DU x 30
SATURDAY
Every 2 mins – Don’t focus on the weight, only movement.
A: Muscle Snatch
3 x 2
B: Hang Power Snatch
5 x 2
C: Hang Snatch High Pull
3 x 5
WORKOUT:
Waller Special
Barbell Club is going to start the year with a new format and a new challenge. This is your chance to experience a program similar to the Louie Simmons conjugate method.
