Blog

Programming for the Week Commencing‪ 20th January‬

Monday:

A.

Strength

4 X 12 Push Press @65%

(aim to go every 2 ½ minutes) – Barbell Cycling Efficiency

B.

Conditioning – Intervals (24 Minutes)

2 Mins Work: 2 Mins Rest x 6 (Alternate Between A + B)

A) 250m row
10 X KB Swings @24/16kg
Max effort Burpees in remaining time

B) 100 X DU’s or 100 X Singles*
15 X Wall Balls @15/9kg**
Max effort Burpees in remaining time

(Score = total number of burpees over the 6 rounds)

* Scale the DU’s 75 or 50 reps, or 60s of work
** Push hard on the wall balls – aim to go unbroken

Tuesday:

A.

Strength

4 X 16 Front Rack Alt Lunges (8 Each Side) @RPE 6-7
Rest 90s between Sets

*Using KBs or Loaded Barbell with focus on maintaining good rack position

B.

OHS Warm Up – Therapy and Drills

C.

Conditioning

5 Rounds for Time:
15 X OHS @42.5/30Kg*
10 X Toes to Bar

Time Cap: 12 Mins

*Scale to maintain good form, reduce load or Back Squat

After Class Extra:

5 Sets:
10 X DB Bicep Curls
10 X DB Hex Press
10 X Ring Dips

———

Crossfit Endurance

I. Agility Work Week 3

A. Footwork Drills

B. 8 AMRAP
Agility Ladder + Box Push

II. Rowing Challenge

1) Start with 2000/1700m on the board

2) 5 X 20 Strokes for Max Distance
*Rest as needed

3) After each set of 20 strokes, detract the distance rowed from your 2000/1700m on the board.

The aim of this challenge is to bring the distance on the board as close to zero as possible.

For every 100m still left on the board after your 5 sets of 20 strokes, you will perform:

10 X Sit Ups
30Sec Plank Hold

———

Wednesday:

A.

Strength

4 Sets

4 X 8 DB Bench Press @70%
Rest 30s
4 X 8 DB Single Arm Row (8 Reps Each Arm)
Rest 60s

B.

Conditioning

5 Rounds For Quality:

8 X Strict HSPU / Pike PU / Z-Press
8 X Strict Chin Up / Negative/ Ring Row
8 X Strict T2B / KB
8 X Deficit Push Up on Plates / HR Push Up / Box Push Up

Time Cap: 15 Mins

After Class Extra:

Run Pacing & Conditioning

Run 200m
Run 400m
Run 600m
Run 800m
Run 600m
Run 400m
Run 200m

*Rest 2 Mins between each run

Push hard on each run, try and establish and maintain your pace!

Score = Overall Time

Thursday:

A.

Strength

15 Mins to Build to a Heavy for the Day 3 X Bear Complex

Bear Complex:
1 X Power Clean
1 X Front Squat
1 X Push Press
1 X Back Squat
1 X Push Press

B.

Conditioning

For Time:
40 X DU / SU
10 X Back Squat @60/40kgs
40 X DU
10 X Front Squat
40 X DU
10 X SDHP
40 X DU
10 X Power Clean
40 X DU
10 X STOH
40 X DU
10 X Thruster
40 X DU
10 X Cluster

Time Cap: 16 Mins

After Class Extra:

For Time:
2km Row (Recorded Benchmark)

Friday:

A.

Skill

DB Squat Snatch

10 EMOM (For Quality)
1 – 12 X Alt DB Squat Snatch @22.5/15kg*
2 – 30s Hollow Body / Tuck Hold

*Scale to 6 X DB Snatch + 6 X DB Goblet Squat Each Side. Test and reduce reps as needed to complete good quality equal set in 50 Sec window.

B.

Conditioning

For Time:
50 X Wallball @9/6kg
30 X American KB Swing @32/34kg
30 X Burpee
30 X American KB Swing @32/24kg
50 X Wallball @9/6kg

Saturday:

In Teams of 2/3:

30 AMRAP
40 X DB Power Clean @22.5/15kg
10 X Sychro Down Up
40 X DB Push Press
10 X Synchro Down Up
40 X Renegade Row
10 X Synchro Down Up
40 X DB Front Rack Lunge
10 X Synchro Down Up
40 X Partner Med Ball Sit Up @9/6kg
10 X Synchro Down Up
Rest 2 Mins
200 X Cals*

*Change Person EMOM

**If in Team of 3 increase each Rep count to 45 and swap (quickly) every 30s on the Cals

Gymnastics:

Bulletproof Gut Session 💥

———

Crossfit Endurance

I. Plyometrics: Vertical Jumps Week 3

Depth Jump into (high) Box Jump

II. Base Endurance
5 X 4 Min On: 2 Min Off
3 X Depth Jump into Box Jump (increasing height)
400m Run
Max Air Squats in remaining time

III. Vertical Jump Accessory Work
TBA

———

Sunday:

Hero WOD ‘Hall’

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

5 Rounds For Time:

3 X Clean @102.5/70kg
200m SPRINT
20 X KB Snatch (10 each arm) @24/16kg
2 Mins Rest

Programming for the Week Commencing‪ 13th January‬

Monday:

Strength

A.

5 X 4 Front Squat @65-70% (Tempo 41X1)
Rest 90 Secs Between Sets

B.

Conditioning

In Pairs For Time:

50 X Deadlifts @130/85kg
50 X Box Jumps @30/24”
250 X DUs
50 X Wallballs @15/9kg

Time Cap: 15 Mins

Tuesday

A.

Strength / Skill Practice

16 EMOM

1 – 1 X Legless Rope Climb / 2 X Rope Climb / 3 X Seated Climb
2- 40s Side Plank Hold (Alt Side Each Round)
3 – 20m Handstand Walk / 5-10 Free Standing HS Kick Ups (w/hold) / 3 X Wall Walks
 4 – Rest

B.

Conditioning

In Pairs:

12 AMRAP
6 X Devils Press @22.5/15kg
8 X DB Front Rack Lunge
10 X Strict Pull Up
12 X HR Push Up

———

Crossfit Endurance

I. Warm Up & Agility Work Week 2

II. Rowing: Stroke Practice & Time Trial

4 Min Row @20sm
3 Min Row @22sm
2 Min Row @24sm

Rest 4 Min

800m Row For Time*
*Take note of your time

III. Core Conditioning

12 EMOM
1. 20 Hollow Rocks
2. 30 Sec Side Plank Left
3. 30 Sec Side Plank Right
4. Rest

———

Wednesday:
A.

Strength

5 X 5 Push Jerk @70%
Rest 90s Between Sets

B.

Conditioning

5 Rounds For Time:

10 X Power Snatch @50/35kg
10 X Over Bar Burpee
10 X T2B

Time Cap: 15 Mins

Thursday:

Barbell – Clean

A.

Build to 90% of 1 RM Clean

B.

12 EMOM
2 X Clean @70-75%

After Class Extra:

4 X 3 Back Squat @75%
Rest 90s Between Sets

Friday:

‪Conditioning ‬

40 EMOM
1 – 12/10 X Cal Row
2 – 12 X Alt DB Snatch @25/17.5kg
3 – 40 X DU
4 – 3 X Ring MU*

*Scaling: 3 X Strict Pull + 3 X Ring Dip / 3 X Strict Ring Row + 3 X HR Push Up

Saturday:

‪Conditioning ‬

‪In Pairs For Time:‬

‪10/20/30/40/50/40/30/20/10‬

‪Burpee to Plate‬
‪Wall Ball @9/6kg‬
‪Alt DB Hang Clean & Jerk @25/17.5kg‬
‪Sandbag Alt Lunge‬

‪Time Cap: 40 Mins‬

Gymnastics:

Bar Muscle Up

Mobility, Strength & Technique

———

Crossfit Endurance

I. Plyometrics: Vertical Jumps Week 2

5-7 Rounds
40sec Jumping Squats with Band Resistance, directly followed by:
5 X High Box Jump
*Rest as needed

II. Base Endurance

Time Trial: 1 Mile Run*

*We’ll write down your time for future workouts’ reference

III. Core Conditioning
TBA

———

Sunday:

Hero WOD ‘Helton’

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

3 Rounds For Time:
800m Run
30 X Dumbbell Squat Clean @22.5/15kg
30 X Burpee

🇦🇺Support Australia – Team WOD Fundraiser Saturday 11th Jan🇦🇺

This Saturday 11th Jan we are running a fundraising Team WOD session during the normal Team WOD classes to support and raise money for the Australian Red Cross, and also the World Wildlife Fund, due to the horrific and tragic bushfires currently decimating the entire country, people and animal population.

To participate all class attendees will be invited to purchase a raffle ticket for £2.50 at the beginning of the session, with the chance to win some Spitfire merchandise and other awesome prizes.

It will be partner ‘Murph’ and completely scalable to all ages and abilities, and also open to friends and family (non-members) for no drop-in charge, just the purchase of a raffle ticket. So PLEASE grab a friend and get involved, we are very keen to do our bit to help our Ozzy brothers and sisters. Any help we can provide is a huge bonus!

*Non-Members Welcome! Register for free using the discount code SUPPORTOZ on our Teamup Class Calendar here:

0830: Book Here

0930: Book Here

1030: Book Here

TEAM SPITFIRE

Programming for the Week Commencing‪ 6th January‬

Monday:

A.

Strength

10-1 (For Quality)

Strict HSPU / Pike PU / Z-Press
Strict Ring Dip / Box Dip / HR Push Up
Strict Pull Up / Jumping Negative / Strict Ring Row

Time Cap: 20 Mins

B.

In Pairs (YGIG)

12 AMRAP
6 X Burpee to Plate
12 X GTOH
24 X DU / 48 X SUs

*P1 completes Burpees, then P2 completes GTOH, then P1 Completes DUs etc

Tuesday:

A.

Strength

3 X Superset

10 X Bulgarian Spilt Squat (Each Leg)
Rest 60s
40m KB Front Rack Carry (4 X Lengths)
Rest 60s

@RPE 6-7 (‘Rated Perceived Exertion’ = Hard, i.e. conversation requires maximum effort!)

B.

Conditioning

16 EMOM
1- 16 X Goblet Squat @24/16kg
2- 30s Cumulative Hollow / Tucked Body Hold
3- 50m Bear Crawl (5 Lengths)
4- 30s Cumulative Dead Hang

———

Crossfit Endurance

I. Warm Up & Footwork Drills

II. Base Endurance

A. Establish a Max Cal score on the rower. You’ll have two attempts in total.

Rest as needed.

B. 4 Sets
Max Time @70% of Max Cal*
3 Min Rest

Score = Set Times Combined

*Eg
Max cal = 1000cal/h
70% = 700cal/h
I will attempt to row as long as possible at 700cal/h. As soon as my number drops under 700, my set ends.

III. Core Conditioning
12 X 20 Seconds On: 10 Seconds Off
Hollow Hold
Superman Hold
Sit Ups

———

Wednesday:

Barbell – Snatch

A.

10 Mins to Build to 1 X Snatch Balance + 1 X OH Squat @70% of 1RM Snatch

Or work on OH Squat Mobility / Squat Therapy

B.

Snatch Pull Under Warmup

3 X 2 Snatch @60%
2 X 1 Snatch @70%
2 X 1 Snatch @80%
Rest 90 Secs between sets

(18 Mins)

C.

3 X 3 Front Squat @80-85%

(12 Mins)

After Class Extra:

Tabata Ski (or Row) for Cals
8 Rounds
20s On / 10s Off

Thursday:

Conditioning
In Pairs:

Ascending Ladders (2,4,6,8,10…)
*Reps spilt between you any way you like

8 AMRAP
GTOH @42.5/30kg
T2B

Rest 3 Mins

8 AMRAP
Thruster @42.5/30kg
Bike Cals

Rest 3 Mins

8 AMRAP
SDHP @42.5/30kg
Over Bar Burpee

Rest 3 Mins

8 AMRAP
DB Snatch @25/17.5kg
DB Alt Lunge

Friday:

A.

Strength

5 X 4 Back Squat @65-70% (Tempo 41X1)
Rest 90 Secs Between Sets

B.

1) ‘Karen’

For Time:
150 X Wall Ball @9/6kg

(Time Cap 10 Mins)

Rest 3 Mins

2) ‘Annie’

For Time:
50/40/30/20/10
DUs
Sit Ups

*SUs X 2

(Time Cap 10 Mins)

Saturday:

Support Australia Team WOD Fundraiser!

Gymnastics:

Toes to Bar – Mobility, Skill & Strength

———

Crossfit Endurance

I. Plyometric Skill: Hurdles + Max Set @20” (or lower)

15 Minutes to learn and get comfortable jumping consecutive hurdles and establish a max set.

As always, height will be adjusted to suit everyone’s ability👌

II. 7 Rounds
Min1: Max Cal Bike/Row
30sec Rest
Min2: 50m Sprint + Max Over Hurdle/Plate Jumps in Remaining Time
30sec Rest

———

Sunday:

Hero WOD ‘Bradshaw’

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10 Rounds For Time:
3 X HSPU
6 X Deadlift @102.5/70kg
12 X Pull Up
24 X DUs

Programming for the Week Commencing‪ 30th December

Monday:

A.

Strength

15 Mins Back Squat 1RM

*Note this down and use this as your benchmark for percentage work going forward

Conditioning

For Time – In Pairs
30-20-10
Wall Balls @9/6kg
Double Unders

+MAX Calories on kit of choice

*P1 does 30+30, whilst P2 does cals.
**Swap, P2 does 30+30, P1 does cals
Etc..
Score is total Time to complete – minus calories gained (one cal = 1 second)
(So if you finish in 10 mins, and get 40 cals on the bike, the score will be 9:20)

Tuesday:

New Years Eve Team Workout!

In Teams of 3

40 Min Running Clock

Buy In:

2.5km Row/Ski / 6km Bike

Into

AMRAP of:

30 X Burpee Box Jumps @24/20″
45 X Single Arm DB Thrusters @22.5/15kg
60 X GHD / V-Up / Med Ball Sit Up / Sit Ups
75 X KB Swings @32/24kg
400m Run together

Wednesday:

New Years Day Team Workout!

In Teams of 3

For Time:

45-30-15-15-30-45
DB Snatch @22.5/15kg
Synchro Air Squats
DB Russian Twist @22.5/15kg
Wall Balls @15/9kg (or use 30/20lb D-Ball)

*Between Each Set as a Team run 400m with a Heavy SandBag (swap between your team as often as needed)

**After the last set of 45 Reps the Team is to complete an 800m Run with a Heavy SandBag

Thursday:

A.

Strength

6 X 3 Power Clean @65%

Rest 90s Between Sets

B.

Conditioning

5 Rounds:
20 X Thruster @35/25kg
10 X Pull Up

60s Rest Between Rounds

Time Cap: 15 Mins

Friday:

A.

Strength

16 EMOM
1 – 8 X Weighted Chin Ups
2 – 3-8 X Strict Push Ups (40X1)
3 – Max Effort Hanging L-Sit / Plank Hold
4 -Rest

B.

Conditioning

12 AMRAP
10 X KB / DB Strict Press*
20 X Sit Ups
30 X DUs
200m Run

*Aim for perfect consistent form throughout, not max load (@60% max)

Saturday:

Conditioning

Teams of 3:

A)

9 AMRAP
6 X Rope Climbs
12 X Synchro Burpees

1 Min Rest

B)

9 AMRAP
Max Cal Bike
Swap every 30s

3 Min Rest

C)

10 AMRAP
Max Power Output (Max Reps with selected weight on bar) Hang Power Clean

Gymnastics:

Increase your Pull Up Strength and Power… Strict Strength Bullet Proof Shoulder Session!💪🏽🔥

Sunday:

‪Hero WOD ‘Small’‬

OLYMPUS DIGITAL CAMERA

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

3 Rounds For Time:
1000m Row
50 X Burpee
50 X Box Jump @24/20”
800m Run