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Programming for the Week Commencing ‪2nd December

Monday:

A.

15 Mins to 10RM Chest Elevated Glute Bridge

B.

4 Rounds For Time:

400m Run
20 X DB Devil Press @22.5/15kg

*Time Cap 20 Min

Tuesday:

A.

3 Sets:

2 AMRAP (2-4-6-8…)
Toes to Bar
Burpee
Rest 2 Mins

– RESET

B.

3 Sets:

2 AMRAP (2-4-6-8…)
DB GTOH
OH Lunge
Rest 2 Mins

– RESET

C.

3 Sets:

2 AMRAP
MAX EFFORT Cals
Rest 2 Mins

———

Crossfit Endurance

I. Speed Endurance

A. 500m Row + 25 X Over Erg Burpees

*Rest 5 Minutes*

B. 30 Cal Bike + 15 X D-Ball To Shoulder

*Rest 5 Minutes*

C. 400m Run + 25 X Lateral Jump Overs

II. Midline Conditioning
TBC

———

Wednesday:

A.

Strength – 6RM Close Grip Bench Press

B.

25 AMRAP:

200m Sandbag / D-Ball Carry
50 X Sandbag / D-Ball Get Up
50 X Sandbag / D-Ball Over Box Step Up

After Class Extra:

3 Sets:

Max Effort Chin Over Bar Hold
5 X Negative Pull-Up
Max Effort Tucked Hollow Hold

*Rest as needed

Thursday:

A.

Weightlifting – Power Clean Technique

B.

Conditioning – For Time

50 X Power Cleans @90/57.5kg
*Time Cap 12 Min

After Class Extra:

3 Sets:

60s Cumulative Side Plank Hold (Each Side)
40m Farmers Carry

*Rest as needed

Friday:

A.

5 Sets:

10 X KB Front Rack Squats
Rest 30s
10 X Strict Ring Dips
Rest 30s
200m Run
Rest 60s

B.

5 Sets:

10 X Ring Pull-up
Rest 30s
10 X DB Romanian Deadlift
Rest 30s
200m Run
Rest 60s

Goal is consistency. Your run should be EXACTLY the same each round!

Saturday:

For Time (Pairs)

200 X Cals
200 X Wallball @9/6kg
200 X Sit-up
200 X Cals

———

Crossfit Endurance

I. Agility & Running Drills

II. Base Endurance

24 E4MOM
400m Run*

*Start at an easy pace. Aim to take 5-10 seconds off your previous time each round. Finish strong!

III. Post Run Cool Down + Stretching

———

Sunday

Hero Workout ‘Lee’

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

5 Rounds:

400m Run
1 X Deadlift @155/110kg
3 X Squat Clean @85/55kg
5 X Push Jerk @85/55kg
3 X Muscle-up
1 X Rope climb @15ft

Programming for the Week Commencing ‪25th November‬

Monday:

A.

Strength

5 X 3 Back Squat @80%

B.

Conditioning

For Time:

21 X Hang Squat Clean @60/40kg
400m Run
15 X Hang Squat Clean
400m Run
9 X Hang Squat Clean
400m Run
6 X Hang Squat Clean
400m Run
3 X Hang Squat Clean

Time Cap: 18 Min

Tuesday:

A.

Strength

4 X 8 Deadlift @65-70%

B.

Conditioning

3 Rounds For Time:

6 X Box Jump @30/24”
12 X C2B Pull up
24 X KB Swings @24/16kg
48 X DU

———

Crossfit Endurance

I. Base Endurance ‘Watch the Clock’

00:00-06:00*
200/100m Run**
120 sec ME DU/SUs

06:00-12:00
400/200m Run
90 sec ME DU/SU’s

12:00-18:00
600/300m Run
60 sec ME DU/SU’s

18:00-24:00
800/400m Run
30 sec ME DU/SUs

*You rest for the remainder of the time slot after you finish your DU/SU’s.
** We’ll scale the distance to your ability. If necessary we’ll swap the run for a row!

II. Midline Conditioning

6 X 30 sec One Arm Weighted Plank: 30-60 sec rest between sets

———

Wednesday:

A.

Strength

4 X 6 Strict Press @75/80%

B.

Conditioning

For Time:

30-20-10-20-30
STOH @42.5/30kg
Over Bar Burpee

Thursday:

A.

Strength – Mid-Line

3 Rounds:
12 X V-Ups / Tuck Crunch
30 X Russian Twist @15/10kg
Rest 60 seconds after each round

B.

Conditioning

3 Rounds For Time:
In Pairs

400m Run Together
25 X Synchronised Wallballs @9/6kg
50 X Synchronised BW Lunges
25 X Pull Ups

Time Cap: 24 Mins

Friday:

A.

Strength

5 X 3 Front Squat @80%

B.

Conditioning
For Time:

21-15-9
Thruster @60/40kg
T2B

Saturday:

Conditioning

In Pairs For Time:

1000m Row
100 X DB Push Press @22.5/15kg
20 X Synchronised Down Ups
800m Row
80 X DB Push Press
20 X Synchronised Down Ups
600m Row
60 X DB Push Press
20 X Synchronised Down Ups
400m row
40 X DB Push Press
20 X Synchronised Down Ups
200m Row
20 X DB Push Press
20 X Synchronised Down Ups
100m Row
10 X DB Push Press

Gymnastics:

Toes To Bar

———

Crossfit Endurance

I. Speed Endurance

4 Rounds
1 x Heavy Sled Push
1 X Hi-Lo Agility Ladder
200m Run*
*Rest to 65% MHR

*Rest 5 Minutes*

4 Rounds
30 Sec Isometric Anderson Squat
5 x Over Plate Jumps (Increasing Height)
200m Run*
*Rest to 65% MHR

*Run:
Rnd 1: Easy
Rnd 2: Moderate
Rnd 3: Fast
Rnd 4: Faster!

———

Sunday:

SPITFIRE IN-HOUSE CHRISTMAS COMP!

Programming for the Week Commencing‪ 18th November‬

Monday:

A.

Strength

5 X 5 Strict Press @80%

B.

Conditioning

18 AMRAP

32 X Wallball @9/6kg
16 X Burpee to Plate
13 X V-Up / Tuck Crunch / Sit Up

Tuesday:

A.

10 Min Skill / Technique – Double Unders
Practice / Establish a Max Effort Set
Rx+: 10/7kg Vest

B.

Conditioning

5 Rounds For Time:

25 X DU / SU
12 X Alt DB Snatch @22.5/15kg
25 X DU / SU
8 X Single Arm DB Thruster (5 / Arm)
25 X DU / SU
4 X Devils Press

Time Cap: 15 Mins

C / ACE:

Strength

4 X 6 Front Squat @80%

———

Crossfit Endurance

I. Speed Endurance

6 Rounds for Time:
8 X Overhead Wall Slam (standing)
10 X Down Ups
Mono-structural*
*Rest to 70% MHR if applicable

*Mono-structural:
Rnd 1: 16/20 Cal Bike
Rnd 2: 70 DUs or 140 SUs
Rnd 3: 16/20 Cal Ski
Rnd 4: 70 DUs or 140 SUs
Rnd 5: 16/20 Cal Row
Rnd 6: 70 DUs or 140 SUs

II. Midline Conditioning
3 X Max Rep Hollow Rocks with max. 90 seconds rest between sets!

———

Wednesday:

A.

Strength

4 X 10 Strict Pull Ups

Scaling:
Rx+: 10/7kg Vest
Option 1: Banded (Purple / Black / Red)
Option 2: Jumping Slow Negative
Option 3: Floor Seated Small Bar

B.

Conditioning

28 AMRAP
In Pairs

30 X Calorie Row
30 X Over Erg Burpee
30 X Pull Ups
30 X Thrusters @50/35kg

Thursday:

A.

Strength

A.

20 Minutes to build to a Heavy 1 X Power Snatch + 1 X Hang Power Snatch

B.

Conditioning

For Time:

16-14-12-10-8-6-4-2
Alt DB Snatch @25/15kg
Wallballs @9/6kg
Press Ups

Time Cap: 12 Mins

Friday:

A.

Strength

4 X 5 Strict Toes To Bar

Scaling:
Option 1: Strict Toes to Rings
Option 2: Strict Toes to KB

B.

Conditioning

25 EMOM
1 – 20/14 X Calorie Bike
2 – 20/14 X Calorie Row
3 – 20/14 X Calorie Ski / 50 DU*
2 Minutes Rest

*Alternate sets between Ski & DU

Saturday:

30 AMRAP

In Pairs

50 X Thrusters @40/30kg
50 X Box Jumps @24/20″
50 X Burpee to Plate
40 X Thrusters @50/35kg
40 X Box Jumps
40 X Burpee to Plate
30 X Thrusters @60/37.5kg
30 X Box Jumps
30 X Burpee to Plate
20 X Thrusters @70/45kg
20 X Box Jumps
20 X Burpee to Plate
10 X Thrusters @80/50kg
10 X Box Jumps
10 X Burpee to Plate

Max Distance Run Together in Remaining Time (200m Lengths)

Gymnastics:

Pull Ups / Chin Ups / Chest to Bar – Strength, Technique & Cycling

———

Crossfit Endurance

I. Plyometric Warm Up and Skill

10 X (3 X Over Plate Jump into 1 X Box Jump @challenging height). Rest as needed.

II. Speed Endurance

5 X 2 Minutes On: 90 Seconds Off + 1 X 4 Minutes On

5 X Tuck Jumps
24 X Lateral Plate/Box Overs
Max Distance Row/Bike in remaining time!

Target Distance:
Scaled: 1700m (3400m Bike)
Intermediate: 2100m (4100m Bike)
Ninja: 2400m (4800m Bike)

Target distance is accumulative over all intervals combined!

———

Sunday:

Hero WOD ‘Holleyman’

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds For Time:

5 X Wall Ball @9/6kg
3 X HSPU
1 X Power Clean @102.5/70kg

Programming for the Week Commencing‪ 11th November‬

Monday:

A.

Weightlifting

12 EMOM
1 X Snatch + 1 Hang Snatch + 1 X OH Squat Squat @60/70%

B.

Conditioning

7 AMRAP
7 X Hang Squat Snatch @50/35kg*
7 X Burpees Over Bar

*Scaled Option

7 AMRAP
7 X American KB Swing
7 X Down Up

After Class Extra:

Strength

4 X 4 Front Squat @70

Tuesday:

A.

Strength

5 X 5 Barbell* Bent Over Row @By Feel

*Alternative option is to experiment using an Axle (Fat) Bar to further develop grip strength

B.

Conditioning

For Time:

15-12-9-6-3
KB Swings @32/24kg
Pull-Ups
400m Run After Each Set (5 in total)

———

Crossfit Endurance

I. Base Endurance

A. 500m Time Trial Row/Ski

B. 24 EMOM

00:00-08:00 EMOM of 170/230m@TT pace
08:00-16:00 EMOM of 150/200m @TT pace – 5 seconds
16:00-24:00 EMOM of 120/170m @TT – 10 seconds

*We can determine/adjust the distance as needed on the day!

II. Midline Conditioning

3 Rounds for Quality
15 X Sit Ups
15 X KB Swings
30sec Plank
30sec Reverse Plank

———

Wednesday:

A.

Strength

4 X 8 Close Grip Bench Press @AHAP

B.

Conditioning

In Pairs
3 Rounds For Time:

20 X HR Press Ups
30 X Thrusters @50/35kg
40 X Calorie Row
50 X Double Unders

Thursday:

A.

Weightlifting

Squat Clean (Drop & Go Reps)

10 @60%
8 @65%
6 @70%
4 @80%
2 @85%

Rest 2 Mins Between Sets

B.

Strength

4 X 4 Back Squat @70%

Friday:

Conditioning

30 EMOM

0-2 – 200m Run + 10 X Down Ups
2-4 – 20 X WallBalls + 10 X Alt DB Hang Snatch
4-6 – 20/14 X Calorie Row + 10 X Box Step Up Step Down

Saturday:

In Pairs
For Time:

Buy In:
100 X Calorie Bike / Ski

5 Rounds:
40 X Over Box Jumps @24/20”
10 X Synchronised Down Ups
40 X Alt DB FR Lunges @15/10kg
10 X Synchronised Down Ups

Buy Out:
100 X Calorie Bike / Ski

Score = Time

Gymnastics:

Mobility, Strength & Skill – The Handstand Hold! 🤸🏼‍♂️

———

Crossfit Endurance

I. Power Endurance

A. Assault Bike Max RPM test
20 Seconds to hit your max RPM!

B. 18 AMRAP
4-6 X Hand Release Press Ups
8 X Slam Balls
15 Seconds Assault Bike @Max RPM – 5/7
*Rest to 67% RPM

II. Local Muscular Endurance (Wall Ball Challenge)

3 Rounds
90seconds Wall Ball Squats
60seconds Rest
90seconds Wall Ball Push Press
60seconds Rest
*Aim for consistent scores on each round

———

Sunday:

Hero WOD ‘Richard Galletly’

This Memorial workout was created to honor Trooper Richard Galletly of the Honorable Artillery Company (https://www.hac.org.uk), who died from a sudden heart attack on July 9, 2019. Tragically, when he collapsed, Trooper Galletly fell on his 11 month old daughter, Anna, killing her.

Created by coaches Andy Davies and Kaki Petit, of Maida Functional Fitness, @maida_gym (Aldershot, UK), “Richard Galletly” was first performed on the day of Richard and Anna’s funeral.

The rep scheme is for Richard’s date of birth (10 June 1989) and 11 is for his daughter.

3 Rounds for Time:

10 X Power Cleans @55/37.5kg
6 X C2B Pull-Up
89 X Calorie Row / Ski / Air Bike (switch each round)

Cash-Out: 11 X Devil Presses @22.5/15kg

Rx: Wear a Weight Vest (10/7kg)

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Limited stock available, once they sell out… that’s it!!🔥🔥🔥

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There are fresh new Unisex T-Shirts which are a much better quality and fit, including new Olive Green and Heather Grey options. Also we have a brand new Unisex Black and Blue Baseball Tee, and a brand new Unisex Sweatshirt in Green and Heather Grey too!!

This time around we’ve tried to make it super simple to order exactly what you want, with minimum delay and faff. To order simply head over to our TeamUp store, using your existing Membership account, choose what you want to order and pay using your existing payment details on the system! #simples 🙌🏽

Once your order is received it will be delivered directly to the Box and you will be notified when it is ready to collect. Please note: The Box order (our complete stock) is expected by the end of November, so just in time for the Christmas Comp!! 🔥

All clothing options, prices and sizes are available via the store!

Options include:

❇️ NEW Unisex T-Shirt – Olive Green or Heather Grey – £20

❇️ NEW Unisex Baseball Tee – Black / Blue – £25

❇️ NEW Unisex Sweatshirt – Green or Heather Grey – £30

*All Prices are inclusive of VAT and delivery to the Box

Get cracking, they won’t be here for long!!

TEAM SPITFIRE