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Spitfire Christmas and New Year Opening Hours

The Box opening times and classes over the Christmas and New Year period will be as follows:

✳️ Monday 24th Dec: 0800-1200 (Classes: 0900 & 1000)

✳️ Tuesday 25th Dec: Closed

✳️ Wednesday 26th Dec: 0900-1300 (Classes: 0930 & 1130)

✳️ Monday 31st Dec: 0800-1200 (Classes: 0900 & 1000)

✳️ Tuesday 1st Jan: 0900-1200 (Classes: 0930 & 1030)

All other days are as normal!

The classes on these days will be EPIC team WODs so get involved! Please note that only when these classes are on there will be no Open Gym, otherwise go for it! Look forward to seeing you there 😊💪🏼

❄️⛄️🎅🏽HAPPY HOLIDAYS TO ALL!!🎅🏽⛄️❄️

TEAM SPITFIRE

Programming for the Week Commencing 10th Dec

Monday:

A.

Strength

6 X 4 Back Squat @80%

Tempo 30X1

B.

Conditioning

In Pairs:

22 AMRAP

20 X Slam Balls @30/20lbs
30 X Cal Row / Bike / Ski
40 X Wall Balls @9/6kg
50 X DUs

Tuesday:

A.

Barbell

6 X 4 Hang Power Snatch @75%

Or

Hang Power Snatch Technique

B.

Conditioning

5 Rounds For Time:

12 X Hang Power Snatch @42.5/30kg
20 X Pistols
12 X T2B

*Time Cap: 15 Min

Wednesday:

A.

Skill & Strength

Handstands

5 Sets of:
20 Sec Wall Walk Hold / 20 Sec Rest

4 Sets of:
30 Sec Handstand Hold / 30 Sec Rest

3 Sets of:
Box Around the World (in both directions)

Or

Handstand Kick Up Technique or Plank Holds

B.

Conditioning ‘All the Ups’

20 EMOM

1- 5 X HSPU
2- 7 X Strict Pull Ups
3- 9 X HR Press Ups
4- 11 X V Ups
5- Rest

Thursday:

A.

Strength

6 X 3 OH Squats @85%

Or

OH Mobility Squat Therapy

B.

Conditioning

4 Rounds For Time:

25 X KB Swings @32/24kg
20 X Cal Bike / Row / Ski
15 X DB Push Press @22.5/15kg
10 X Jumping Squats

*Time Cap = 20 Min

Friday:

A.

Strength

5 X 4 Strict Press @75%

B.

Conditioning

25 AMRAP

200m Run
15 X Sumo Deadlift High Pulls @42.5/30kg
10 X Wall Balls @14/9kg*
5 X Wall Ball Sit Ups

*14kg Ball = 30lb Slam Ball 😎

Saturday:

Conditioning For Time

Chipper In Pairs:

100 X Cal Row / Bike / Ski
80 X DB Front Rack Lunges @2 X 22.5/15kg
60 X DB Snatch @22.5/15kg
40 X Partner Med Ball Sit Ups
20 X DB Cluster @2 X 22.5/15kg
10 X Rope Climbs
20 X DB Cluster @2 X 22.5/15kg
40 X Partner Med Ball Sit Ups
60 X DB Snatch @22.5/15kg
80 X DB Front Rack Lunges @2 X 22.5/15kg
100 X Cal Row / Bike / Ski

*Time Cap: 40 Min

Gymnastics:

Bar Muscle Up

Sunday:

Hero WOD

‘Abbate’

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Run 1 mile,
21 clean and jerks @70.2/47.6kg,
Run 800 meters,
21 clean and jerks @70.2/47.6kg,
Run 1 mile

Programming for the Week Commencing‪ 3rd December‬

Monday:

A.

15 Mins to Build to a Heavy Triple Power Clean

B.

Benchmark WOD ‘Elizabeth’

In Heats:

Time Cap: 8 Mins

Rx:

21-15-9
Power Clean @61/42.5kg
Ring Dip

*Appropriate scaling options to be advised by the Coach!

Power Clean / Hang Power Clean / Heavy Russian Swing

Ring Dip / Box Dip (between 2 X high box) / Ring Push Up / Push Up

Coaches Notes:
Coach to help advise on movement scaling and weight.
This is the end of a four week cycle for November to develop your strength, power, mobility, endurance and skill for Elizabeth. Record your performance and scaling on MyWOD App for this benchmark and compare it to the previous attempt to measure your progress!

Tuesday:

A.

Strength

15 Mins to Establish a 1RM Back Squat

This will be used for your percentage work going forward, and is one of the Benchmarks for December!

B.

Conditioning

14 AMRAP

50 X Pistols
40 X Russian KB Swing @32/24kg
30 X Wallballs @9/6kg
20 X Over DB Burpees
10 X DB Hang Clean Press @22.5/15kg

Score = Reps

Wednesday:

A.

Skill – Handstand Hold / Walking

*This is the second Benchmark (Skill) to work on over December!

B.

Conditioning

24 EMOM

1- 20m Handstand Walk / 20m Bearcrawl
2- 10 X DB Deadlift @2 X 30/20kg
3- 12/10 X Cal Bike
4- 14 X Slamball @30/20lb

Thursday:

A.

Strength

6 X 3 Front Squat @80%

B.

Conditioning

4 Rounds For Time:

24 X Double Unders / 48 X Single Unders
12 X Deadlifts @50/35kg
9 X Hang Power Clean @50/35kg
6 X Push Jerk @50/35kg

Score = Time

Time Cap: 14 Mins

Friday:

A.

Strength

5 X 6 Bench Press @75/80%

B.

Conditioning

For Time:

50 X DB Thrusters @22.5/15kg
25 X T2B
50 X Alt Jumping Lunges
25 X Pull Ups / Ring Rows

Score = Time

*Time Cap

Saturday:

Conditioning

For Time:
In Pairs

‘The BUMP’

40 (Weeks) AMRAP

40 X DB Snatch
40 X Box Step Over
40 X KB Russian Swing
40 X Synchro Squats
40 X Cal Bike / Row

*Where possible… strap a wall ball or slam ball onto your belly for the entire workout!! 👶🏼💙

Gymnastics:

The 🔫 !!💥

Sunday:

Hero WOD ‘Schmalls’

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

For Time:

800m Run

Then two rounds of:

50 X Burpee
40 X Pull-up
30 X Pistol
20 X KB Swing @24/16kg
10 X HSPU

Then:

800m Run

Programming for the Week Commencing‪ 26th November‬

Monday:

Conditioning aka Active Recovery! 🤗

36 EMOM

1- 20 X KB Russian Twist @20/16kg
2- 15 X Slamball @30/20lb
3- 10 X DB Burpee @20/12.5kg
4- 12/10 X Cal Row
5- 2 X Rope Climbs / 3 X Scaled
6- Rest

After Class Extra:

ROMWOD

Tuesday:

A.

Strength

6 X 3 Deadlift @75%

B.

Conditioning

For Time:

21-15-9
Power Clean @60/40kg
T2B

Score = Time

*Time Cap: 8 Mins

After Class Extra:

4 Sets:

30s Handstand Hold
30s Rest
30s Hollow Body Hold
30s Rest

Wednesday:

Triple Bitch Chipper 😅😅😅

Jackie vs Karen vs Annie

With a running clock ‘Back to Back’…

Jackie

Karen

Annie

Thursday:

Barbell – Snatch

A.

15 Mins To Build to a Heavy Double Snatch Balance

B.

20 Mins to Build to a Heavy For The Day Snatch

After Class Extra:

6 X 5 Front Squat @80% of 1RM Front Squat

Friday:

For Time:
In Pairs

3 Rounds For Time:

1000m Row / Ski / 2.5km Bike
52 X Synchronised Goblet Squats @24/16kg
26 X Synchronised Burpees
800m Row / Ski / 2.5km Bike
26 X Synchronised Goblet Squats@24/16kg
13 X Synchronised Burpees

Score = Time

Saturday:

30 AMRAP

160 X Double Unders / 320 X Single Unders
60 X KB Swings @32/24kg
40 X Med Ball Sit Ups @9/6kg / GHD
20 X Manmakers @22.5/15kg
80 X Double Unders / 160 X Single Unders
30 X KB Swings @32/24kg
20 X Med Ball Sit Ups @9/6kg / GHD
10 X Manmakers @22.5/15kg

Gymnastics:

Double Unders & Pull Up Strength / Efficiency

Sunday:

The gym is closed for Building Work! Apologies for any inconvenience ⚒😎

Programming for the Week Commencing‪ 19th November‬

Monday:

A.

Strength

5 Sets For Quality (15 Mins):

20s Ring (Top) Support Hold or 30/60s Plank Hold
40s Rest
20s Slow Negative Ring / Box Dips
40s Rest
20s Ring (Bottom) Hold or 30/60 Hollow Body Hold
40s Rest

Coaches Notes: Bring your feet and knees together, toes extended away from you. Squeeze your abs!

B.

20 EMOM
1 – 6 X DB Power Clean @25/20kg
2 – 6 X DB Burpee* @22.5/15kg

*Every 4 Mins (2 Rounds) increase the DB Burpees by 1 Rep

Tuesday:

‘Hurt Locker’

For Time (Rolling Clock):

10-1
Clean & Jerk @50/35kg
T2B
10-1
Thrusters @50/35kg
Pull Up
10-1
Power Snatch @50/35kg
HSPU

Score = Time

Time Cap: 35 Mins

Wednesday:

30 AMRAP
In Pairs

10 X Over Partner Burpee
12/10 X Cal Row / Ski / Bike
10 X Wallball @9/6kg


Score = Time

Coaches Notes:
 Relay Style – P1 completes all movements (30 reps) then tags P2 who does the same.

Thursday:

Power Clean Cycling

A.

Power Clean Cycling Technique

B.

10-1
Power Clean @60/40kg
Ring Dip / Box Dip / Push Up

Score = Time

Coaches Notes:
Focus on your breathing and aim for a weight you can go unbroken on the Power Clean, this wants to be a workout you’re moving the whole time trying to keep at a constant pace. With the Dips do not go to failure. If you start to slow stop, recoup and go again rather than moving poorly. This will get you used to going at speed rather than setting into a slow pace, thus improving you ability to move well and swiftly under fatigue.

Friday:

A.

Strength

6 X 3 Back Squat @80% of 1RM Back Squat

B.

Conditioning

5 Rounds For Time:
In Pairs

20 X Synchro DB Snatch @25/17.5kg
20 X Synchro Med Ball Partner Sit Up
20 X Pull Ups
20 X Wallballs @14/9kg

Time Cap: 20 Mins

Saturday:

Conditioning

For Time:
In Pairs

24-21-18-15-12-9-6-3
Synchronised Power Clean @61/42.5kg
Synchronised Down Up
HR Push Ups

Score = Time

Strongman 75 Min Masterclass!!!!💥


Sunday:

XMAS COMP!!!! 🎅🏽💙💪🏽🔥