Week 5. Monday – Deadlift/bench -Intensification Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-Intensification Sunday - Service   Monday – Deadlift/bench -Intensification Sumo Deadlift  5x3-5 65-85% Seated OH press 4x6-8 plus 1x effort @80% ME   Split stance RDL 8el practise free HS holds -with partner   YGIG as you split as... [Read more]

Week 4. This week is about hitting your groove and building on the numbers. We are still keeping the rep number high across the board as we are in our adaptation phase (building) Remember we don't need to crawl out of the gym after every workout thing form and quality.   Monday – Deadlift/bench -adaption Tuesday – Snatch /front squats Wednesday... [Read more]

Week 3. We settle into the rhyme this week we work our number and we begin to build toward the tests which will be coming around in 5-6 weeks time.   Monday – Deadlift/bench -adaption Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-adaption Sunday - Service   Monday – Deadlift/bench -adaption Deadlift... [Read more]

Week 1. Heading into a new training phase this week. This is going to be an 8-week phase with a switch around of training days at 4 weeks, just to keep things fresh and you all guessing. As always, I’ll do my normal spiel about CrossFit being a GPP general physical preparedness program.   "GPP stands for General Physical Preparedness,... [Read more]

Week 4. This is the final week of this short block as it's our competition week (Saturday). This week we are sticking to the basics, basic lifts, honing our old skills and working our WODs. If you competing you might want to back up a tiny bit towards the end of the week   Monday – Snatch Tuesday – Squat... [Read more]

Week 3. Enjoy x   Monday – Snatch Tuesday – Squat Wednesday – Conditioning Thursday – Gymnastics Friday – Clean & Jerk Saturday –Deadlift Sunday - Service   Monday – Snatch Snatch high pull, muscle snatch, power snatch, OHS 2,2,2,2 3 position snatch 2sec pause at shin, knee, pocket 6x1 E90sec C Snatch @60%+ 10x1 EMOM 3 RFT 400m Run or kcals... [Read more]

Week 2. Enjoy x   Monday – Snatch Tuesday – Squat Wednesday – Conditioning Thursday – Gymnastics Friday – Clean & Jerk Saturday –Deadlift Sunday - Service   Monday – Snatch Snatch high pull, Hang muscle snatch, power snatch. 3x2,2,2,2   3 position snatches, 2sec pause at shin, knee, pocket. 6x1 E90sec   Hang snatch 10x1-2 E2MO2M   YGIG Kcals  row/ski only any... [Read more]

Week 1. We are heading into another short training phase. This a short competition preparation phase. As you'll all be aware we are having an in-house comp on the 5th of August with 2x WODs, scales and Rx and a final.   All our training phases will, of course, stick to the GPP text and the lifting basics but there will... [Read more]

Week 6. The final week of this short training phase.   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and pushing A Deadlift 6x1+1   1x ME bench press @BW   3x ME DU/crossovers   0-4-8-12-16min Canal... [Read more]