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Crossfit Program – 28th November – 4th December 2022

Geoff Stewart | 27-11-2022
Week 1.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday – Squat and Pulling A Back Squats - 5x5 E2MO2M 12mins B Chest supported DB row x6 B1 DB Box step ups x6el 6 rounds 12x pull-ups 12x... [Read more]

Strong Con Workout 3

Jenna Fisher | 19-11-2022
Workout 1 is very leg intensive so workouts 2 and 3 are cardio focussed - workout 2 mixed with some legs and workout 3 with upper body. To get the most out of workouts 2 and 3  you need to hit the cardio hard. There is lots of rest so when you are working make sure to take yourself to... [Read more]

Strong Con Workout 2

Jenna Fisher | 15-11-2022
Workout 2 - hard and fast cardio   3 rounds of A1-A6. Focus on going as hard as possible on the cardio - make it uncomfortable   A1. Back squat x3 heavy A2. Single arm KBS x5 A3. Single arm KB push press x7 *Do all KB on right arm then all on left arm Repeat A1 - A3 Rest... [Read more]

Strong Con Workout 1

Jenna Fisher | 14-11-2022
Workout 1 - steady eddy Part 1 - 25 mins cap A1. Deadlift 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 A2. Air squat 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 Rest 90 secs B1. Burpee 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 B2. Air squat 20, 18, 16, 14, 12, 10,... [Read more]

Crossfit Program – 14th November – 20th November 2022

Geoff Stewart | 13-11-2022
Week 11.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk A Segmented clean high pull (shin, knee, high hang), Hang muscle clean, Hang power and full clean 4x2,2,2,2,2 E2MO2M   B Split Jerk +Behind neck press... [Read more]

Barbell Club – November 2022

Jenna Fisher | 07-11-2022
  Barbell Club  – Phase 4 This is month 4 of this strength program that is based on the Juggernaut method*. The reps reduce to 3 and the load increases. As before, do your best on the AMRAP as this will help you progress. This is the final month of this program so try to focus on getting as much... [Read more]

Crossfit Program – 7th November – 13th November 2022

Geoff Stewart | 06-11-2022
Week 10.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk A Segmented high pull (shin, knee, high hang), Hang muscle clean, Hang power,  push jerk, and full clean and split jerk 4x2,2,2,2,2 E2MO2M   B Split and... [Read more]

Gymnastics program – Nov update

Anthony Masters | 02-11-2022
Hello everyone, So as some of you know, since October we have started to work on developing the handstand balance and handstand walk. This is a 4-5 month long handstand phase. So I would normally post the actual programming for you to look at, but I am not going to do that as you won’t understand much of what you... [Read more]