Blog

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)

New Spitfire Clothing Available Now Via Our New Online Store!

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

ORDER HERE: SPITFIRE STORE

We are super excited to launch our latest clothing range, which includes brand new colours and products! That’s stocking fillers for Christmas sorted!! 🤩

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

Programming for the Week Commencing‪ 4th November‬

Monday:

A.

Strength

E2MOM

4 X 4 Front Squat @70-75%

B.

Conditioning

21 EMOM

1 – 5 X TNG Squat Clean @70%
2 – 10 X Wallballs @9/6kg + ME Burpees
3 – Rest

Tuesday:

A.

Strength

4 Rounds For Quality:

12 X HR Press Ups
10 X Bench Press @70-75%
8 X Strict Pull Up
6 X Strict Chin Ups

B.

Conditioning

2 Rounds

50/35 X Calorie Row
50 X Push Press @20/15kg
100 X Double Unders
(Rest 2 Minutes)

———

Crossfit Endurance

I. Speed Endurance

A. Time Trial: 400m Row

B. 3-5 Rounds
4 X Lengths Speed Walks
18 X Lateral Plate Hops
400m Row @TT+7-10 seconds

II. Core Conditioning

2 X 2 Min D-Ball Hold
*Rest as needed

———

Wednesday:

A.

Strength

E3MOM

5 X 3 Thrusters @85%

B.

Conditioning

8 AMRAP

In Pairs
YGIG By Movements

5 X Clusters @50/35kg
7 X T2B
9 X Burpees Over Bar

Thursday:

A.

Strength

E3MOM

5 X 4 Deadlift @80/85%

B.

Conditioning

For Time:

21-15-9
Down Ups
Single Arm DB Strict Press @22.5/15kg (Right Arm)
Pull Ups
Single Arm DB Strict Press @22.5/15kg (Left Arm)

Score = Time

Friday:

Conditioning aka ‘Active Recovery’

30 EMOM

1 – 15/12 X Calorie Row
2 – 15 X Burpees
3 – 15/12 X Calorie Bike
4 – 15 X Wallballs
5 – 15/12 X Calorie Ski / 50 X DU*
6 – Rest

*Alternate each round between Ski and DU / SU’s

Saturday:

For Time:
In Pairs

800m Row
30 X GTOH @80/55kg
60 X T2B
20 X GTOH @80/55kg
40 X T2B
10 X GTOH @80/55kg
20 X T2B
800m Run

Score = Time

Gymnastics:

Core Strength!! #Abs 🔥

———

I. Base Endurance

20 AMRAP

ME Wall Balls
*Every time you break, perform X lengths of FR Lunges. Starting at 2, the number of lengths required will increase by 2 every time you break your wall balls🍑🔥

Rest 10 Minutes

II. Local Muscular Endurance

ME Bodyweight Back Squats
*You will have a maximum of two attempts to establish a MaxRep bodyweight back squat.
*If your 1RM back squat is lower than your bodyweight or close to it, we will use 75% of your 1RM for your weight.

———

Sunday:

Hero WOD ‘Felix The Cat’

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

“Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.” -via felixfund.org.uk


Photo Credit: Spitfire Member Robin Watkins (His Dad diffusing an IRA Bomb in the ‘70’s)

6 Rounds for Time:

9 X Burpees
9 X Box Jumps @24/20”
9 X Pull-Ups
9 X Thrusters @42.5/30 kg
9 X Toes-to-Bars

Rx: With a weight vest @10/7kg

Programming for the Week Commencing‪ 28th October‬

Monday:

A.

Skill – Rowing Technique

In 2’s or 3’s (alternating every 90 seconds) aim to complete maximum distance using different damper settings to find your most efficient setting on that machine:

Row 1 : 90 Secs Max Distance @Damper Setting 10
Row 2: 90 Secs Max Distance @Damper Setting 1
Row 3: 90 Secs Max Distance @Damper Setting 5
Row 4: 90 Secs Max Distance @Optimise based on results of all three rows.

How to find your most efficient Damper Setting:

B.

Conditioning

22 AMRAP

In Teams of 2 / 3

P1 – 500/400m X Row
P2 – 20 X Slamballs @30/20lb + 10 X Burpee to plate
P3* – 30 X Alt DB Snatch @22.5/15kg

Coaches Notes:
If in a Pair remove P3.
Change once each person has finished their station.

After Class Extra:

3 Sets:

200m Heavy KB Farmers Carry
Rest as needed

Tuesday:

Strength

A.

15 Mins to Establish a 3RM Bear Complex

B.

Deadlift

2 X 5 @70%
2 X 3 @75%
2 X 2 @85%
Rest 60-90s between sets

C.

4 X 4 Front Squats @75%

After Class Extra:

For Time:

50-40-30-20-10
Cal Ski
*Rest between sets as long as it took to complete previous set

———

Crossfit Endurance

I. Skill Development and Local Muscular Endurance

4 x 10 Kneeling Overhead Wall Slams

*Increase the weight/distance from the wall as you become more comfortable with the movement!

II. Speed Endurance

5-7 Rounds For Quality**
10 X Sit Up
9/12 Cal Bike (Arms Only)
10 X Sit Up
9/12 Cal Bike (Legs Only)
10 X Sit Up
9/12 Cal Bike (Arms+Legs)
*Rest 120-150 seconds

*Each interval should be executed at high intensity. If you find it hard to keep the intensity up, rest the maximum time and stick to 6 rounds.

———

Wednesday:

Conditioning

8 AMRAP
15/12 Cal Row
10 X STOH @60/40kg

Rest 5 Mins

8 AMRAP
12/10 Cal Bike
10 X Power Clean @60/40kg

Rest 5 Mins

8 AMRAP
200m Run
10 X Pull-Ups

Coaches Notes:
Scale the reps to aim at completing each round in a 2 minute window.

Thursday:

Barbell

A.

Hang Power Snatch Warm Up

5 Progressive Sets:

1 X High Hang Power Snatch + 1 X Hang Power Snatch + 1 X Power Snatch (pause at Hang)

B.

12 EMOM

3 X Hang Power Snatch @60/70%

C. 

3 X 3 Snatch High Pull @90-100%

Friday:

A.

Strength

18 EMOM

1 – 5 X Strict Press + 5 X Push Press + 5 X Push Jerk @70% of 1RM Strict Press
2 – 15 X Front Squats @70% of 1RM Strict Press
3 – REST

B.

Conditioning

7 AMRAP
12 X Air Squat
8 X Down Up
6 X Pull Up

Rx+ Wear a weighted vest

After Class Extra:

10 EMOM
1 – 30s Handstand Hold / 3 X Wall Walk
2 – 30s Hollow Body Rock / 30s Plank Hold

Saturday:

Team WOD

In Teams of 3:

30 Min AMRAP
30 X Wall Balls @15/9kg
24 X Burpee Box Jumps @24/20”
18 X DBall Over Shoulder @Heavy
6 X Rope Climb

(Split as you see fit)

1130-1300 STRONGMAN / STRONGWOMAN SATURDAY!! 🚜🔥🚂

———

Crossfit Endurance

I. Skill Development: Depth Jump into 2 X Broad Jump

15 Minutes to learn, practise and develop distance

II. Speed Endurance

For Time:
Depth Jump to 4 X Broad Jump + 400m Run
Depth Jump to 3 X Broad Jump + 400m Run
Depth Jump to 2 X Broad Jump + 400m Run
Depth Jump to 1 X Broad Jump + 400m Run

III. Muscular Endurance Development

3 x 70% of ME wall balls*
Rest 90 seconds between rounds. Aim to go unbroken.

*if you haven’t tested your ME wall balls recently we will determine the number of reps individually on the day.

———

Sunday:

In March 2002, a combined task force began Operation Anaconda to trap and destroy Al Qaeda and Taliban forces in the Shahi Kot valley in eastern Afghanistan. During this campaign, a small U.S. force fought a 17-hour intense battle against enemy forces on the mountaintop of Takur Ghar, which came to be known as Roberts Ridge.

At about 1 a.m. on March 4, Razor 3, a U.S. Army MH-47E helicopter tried to insert a special operations team on top of an enemy stronghold. While landing, it was hit by RPG rockets and gunfire, causing U.S. Navy SEAL Neil Roberts to fall from the helicopter. With the MH-47E heavily damaged, the aircrew made an emergency landing about three miles away. USAF Combat Controller Tech. Sgt. John Chapman, a member of the team, began coordinating close air support and a rescue effort to retrieve Roberts. Another helicopter, Razor 4, picked up the team and took them back to rescue Roberts on the 10,000-foot mountaintop.

After landing, Chapman advanced on an enemy position, killing two of the enemy. When the team became pinned down by fire from three directions, Chapman broke cover to rush another enemy position, but was killed. His action saved the lives of the team by allowing them to break contact and move down the mountain away from the ambush. Chapman was posthumously awarded the Air Force Cross.

About an hour later, another helicopter, Razor 1, arrived carrying a Ranger team and four Air Force personnel — Staff Sgt. Kevin Vance (who was attached to the Rangers), Staff Sgt. Gabe Brown, Tech. Sgt. Keary Miller (a PJ from the 123rd Special Tactics Squadron, Kentucky Air National Guard) and Senior Airman Jason Cunningham. As it landed, Razor 1 was hit with multiple RPG warheads and riddled with machine gun fire that killed or wounded several of those onboard.

Cunningham, a PJ, began administering trauma care and moving the wounded out of the burning helicopter. For several hours, and without regard for his safety, Cunningham returned fire and repeatedly moved casualties out of the line of fire. His actions to save others made himself vulnerable, however, and he was mortally wounded while carrying an injured helicopter crewman. Cunningham was posthumously awarded the Air Force Cross for his selfless acts.

Though hit with mortar rounds, RPGs, and small-arms fire, the team on the ground continued to battle the enemy for hours. With the essential support of air power, they slowly silenced the enemy. At 8:15 p.m., helicopters arrived, and all personnel, including the dead, were taken off the mountain top.

For Time:

10 X Clean & Jerk @85/52.5kg
20 X Kettlebell Swings @32/24kg
30 X Thrusters @42.5/30kg
40 X Chest-to-Bar Pull Ups
50 X Over-the-Bar Burpees
60 X Wall Ball Shots @9/6kg
70 X Cal Row