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Programming for Week Commencing 10th October

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Monday:

5 X 5 Back Squat @80%
Rest 2 minutes

21 EMOM
1- 16/14 Calorie Row
2- 16/14 Burpee
3- 16/14 Wallballs @9/6kg

Tuesday:

20 Minutes to work up to a heavy technical Clean

10 EMOM
1 X Clean @80/90%

10 EMOM
1 X Clean @60/70%
1 X Hang Power Clean
1 X Front Squat
1 X Hang Clean

After Class Extra:
Front Squat 5 X 5 @80%
Rest 2 minutes

Wednesday:

๐ŸŽ‰๐Ÿ‹๐Ÿฝ Jimmy B’s (Belated) Birthday Workout!! ๐Ÿ‹๐Ÿฝ๐ŸŽ‰

AMRAP 40mins

31 X Double Unders
10 X Clean @60/40kg
31 X Double Unders
10 X Toes to Bar
31 X Double Unders
10 X HSPU
31 X Double Unders
10 X Bar Facing Burpees
31 X Double Unders
10 X Thrusters @60/40kg

Thursday:

A.1 Bench Press 4 X 8 @70%
A.2 4 X ME Over Bar Chin Hold (Overhand grip)
A.3 4 X ME Dead Hang Hold / L-Sit Hang Hold
Rest 90 seconds between sets

6 Rounds
10 Strict Press @60%
10 Press Ups
10 Strict Pull-ups
10 Ring Dips

After Class Extra:

4 X 30s Hollow Body Hold
4 X 30s Reverse Hollow Body Hold
Rest 1 minute between sets

Friday:

Work up to a technical heavy Snatch

Practice Power Snatch cycling

‘Isabel’

For time:
30 X Snatch @62.5/42.5kg

Saturday:

In Pairs
15 AMRAP
Row 500m
20 T2B / Knee Raises
20 Thrusters @20/15kg
(Score = Meters on the erg)

Rest 10minutes

15 AMRAP
Partner A starts on the rower
Partner B does 20 burpees
(When Partner B finishes the 20 burpees they change)
(Score = Meters on the erg)

Gymnastics:

Skin the Cat / Roll to Inverted Hang

Sunday:

Hero Workout ‘Morrison’

50-40-30-20-10
Wall ball shots @9/6kgs
Box jumps @24/20″
Kettle bell swings @24/16kgs

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Programming for Week Commencing 3rd October

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Monday:

Barbell Cycling

Hang Power Cleanโ€จ
10-8-6-4-2โ€จ
Hang Cleanโ€จ
10-8-6-4-2โ€จ
Power Cleanโ€จ
10-8-6-4-2
Cleanโ€จ
10-8-6-4-2

Tuesday:

4 X 10 Deadlift
(Rest 2 minutes)
1st Set = Strong Mixed Grip
2nd Set = Clean Grip
3rd Set = Weak Mixed Grip
4th Set = Clean Grip

With emphasis on perfect form complete:

4 X 20 Goblet Lunge @24/16kg KB in each hand
(Rest 2 minutes)

4 X 8 Chin Up
(Rest 90 seconds)

3 Rounds
12 V-Ups
30 Sit-Ups

Wednesday:

Overhead Squat 5 X 5 @70%
Rest 2 Minutes

Snatch warm up

20 EMOM
1 Power Snatch + 1 Hang Snatch + 2 OHS

After Class Extra:
Back Squat 5 X 5 @80%
Rest 2 minutes

Thursday:

Squat Therapy / Pistol Technique and Progressions

20 EMOMโ€จ
Min 1 โ€“ 16 X Alternating Pistols @12/8kg
โ€จMin 2 โ€“ 30s Knee Raise / L-Sit Hang Hold
โ€จMin 3 โ€“ 10m HS Walk / 2-4 Wall Walksโ€จ
Min 4 โ€“ Rest

Friday:

12 AMRAP
30 Goblet Squats @24/16kg
30 Burpees
30 Goblet Lunge @24/16kg

Rest 5 Minutes

12 AMRAP
10 Hang Power Clean @50/35kg
10 Box Jumps @24/20″
10 Front Squats @50/35kg

Saturday:

In Pairs:
2 minutes work 1 minute rest

A.
“Karen”
150 Wallballs @9/6kg + Run 5 X 100m

B.
60 Hang Power Cluster @50/35kg

C.
50 Synchronised Burpees

D.
40 Thrusters @50/35kg

E.
Row 2000m

Gymnastics:

Kipping Practice and Progressions / Pull Ups / Chest to Bar / Bar Muscle Ups / Ring Muscle Ups

Sunday:

Hero workout ‘White’

5 rounds:
3 X Rope Climbs
10 X Toes to bar
21 X walking lunges with 20/15kg plate overhead
400m run

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Programming for Week Commencing 26th September

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Monday:

12 AMRAP
60 Wallballs@9/6kg
Run 200m
40 Burpees

Rest 10minutes

20-18-16-14-12-10
KB Snatch@24/16
DUs
10-20-30-40-50-60

Tuesday:

5 X 5 Power Clean @80%
Rest 2 minutes

12 EMOM
2 X Power Clean + 1 X Hang Power Clean @70%

After Class Extra:
Front Squat 6 X 6 @80%
Rest 2 minutes

Wednesday:

A.1 Bench Press 4 X 8 @70%
A.2 Strict Pull-ups 4 X 8
Rest 30 seconds / 90seconds

10-1
Strict press @40/30kg
Strict Chin Up

Finish with 5 rounds:
20 Bar Bicep Curls @20/15kg
20/15 Press Ups

After Class Extra:
3 X 15 Tricep Band Pushdown
Rest 90 seconds

Thursday:

Ring Muscle Up technique practice and progressions

Work on Power Clean + Push Jerk Cycling technique

In Pairs:
14 min AMRAP
1-2-3-4-5-6-7……..
Power Clean @50/35kg
Front Squat @50/35kg
STOH @50/35kg
Burpee

(Partner 1 does 1 Rep of each of the above movements then tags partner 2 who completes 1 Rep of the above movements then 2/2 3/3 4/4…..)

Friday:

20 Minutes to work up to a heavy for the day: 1 X Snatch + 2 X Hang Snatch or technique work

10 mins, every 30 Seconds @70% โฌ† 1 Snatch + 1 Hang Snatch

Back Squat 6 X 2@85/90%
Rest 2 minutes

Saturday:

In Pairs:
2000m Run (100m each as a relay) ๐Ÿƒ๐Ÿฝ
3000m Row (250m each as a relay) ๐Ÿšฃ๐Ÿฝ
400 DUs (40 each as a relay) ๐Ÿ˜…

Gymnastics:

Press to Handstand Technique /Progressions

Sunday:

Hero Workout ‘Murph’ ๐Ÿ’ช๐Ÿผ

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

*Wearing a 10/7kg weighted vest ๐Ÿ‘๐Ÿผ

In memory of Navy Lieutenant Michael P Murphy, 29, of Patchogue, N.Y., a navy SEAL who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he originally named it “Body Armor”. Murph is a gritty tribute to the Medal of Honor recipient.

Programming for Week Commencing 19th September

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Monday:

21-15-12-9-6-3
Box Jumps @24/20″
DUs
50-40-30-20-10

Rest 7 minutes

Run 400m

10 Rounds:
10 X Burpees
10 X KB Swings @24/16kg

Run 400m

Tuesday:

๐ŸŽ‰๐Ÿ‹๐Ÿฝ๐ŸถBears 2nd Birthday WOD!๐Ÿถ๐Ÿ‹๐Ÿฝ๐ŸŽ‰

Establish a 1RM Bear Complex

6 Rounds:
12 X Power Clean @50/35kg
10 X Push Press @50/35kg
8 X Strict Pull-Up
2 X Lengths Bear Crawl
1 X Dog Treat for Bear

After Class Extra:
A.1 3 X 10 Chin Up
A.2 3 X 20/15 Press Ups
Rest 30 seconds / 2 minutes

Wednesday:

20 Minutes to work up to a heavy 1 Rep Power Snatch or technique work

Power Snatch
12-10-8-6-4-2
Rest 90 seconds between sets

After Class Extra:
Bench Press 5 X 5 @80%

Thursday:

Handstand Walking Practice and Progressions

‘Cindy’

20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

After Class Extra:
6 X 3 Front Squat @90%

Friday:

In Pairs (2 minutes work 1 minute rest):

100 Synchronised Thrusters @20/15kg
100 Calorie Row
80 Over Rower Burpees
80 Hang Power Clean @50/35kg
60 Synchronised Thrusters @20/15kg
60 Calorie Row
40 Over Rower Burpees
40 Hang Power Clean @50/35kg
20 Synchronised Thrusters @20/15kg
20 Calorie Row
10 Over Rower Burpees
10 Hang Power Clean @50/35kg

Saturday:

CrossFit Gain Team WOD!!

The 09:00 and 10:00 Team WOD classes will be hosted at CrossFit Gain, book into the class on Teamup but make sure you turn up at CrossFit Gain for the class! Programming will be by Gain. There will also be a BBQ for lunch after the classes ๐Ÿ˜€

Address: 9 Gilchrist Close, Bessemer Road, Norwich, NR4 6AT

Spitfire will be open as usual 09:00-14:00 although there will be no formal classes however there will be supervised Open Gym with suggested programming!

Also don’t forget our next Spitfire social with Rounders in the Park from 2pm!!

Sunday:

Hero workout ‘Falkel’

25 min AMRAP:
8 X HSPU
8 x Box Jumps @30/24″
1 X Rope Climb

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Spitfire YouTube Channel Launched!!

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