Blog

Programming for Week Commencing 29th August

image

Monday:

Bank Holiday! πŸŽ‰πŸ˜Ž

Hannah will be supervising open gym 9-12am and programming will be available on the board for you to do with her or in your own time πŸ‹πŸ½

Tuesday:

10 AMRAP
21-15-9-ME Calorie Row
Calories Row
Box Jumps 24/20″
Burpees

Rest 6 minutes

10 AMRAP
40-30-20-10-ME Wallballs
Wallballs 9/6kg
Sit Ups
20-20-20-20
*4 X Bear Crawl lengths every time you drop or stop on the wall balls

Rest 6 minutes

10 AMRAP
15 Russian KB Swings @32/24kg
15 Press Ups
15 Air Squats

Wednesday:

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

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

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

Thursday:

Spilt Jerk
4 X 8 @70%
Rest 2 minutes

Strict Press
4 X 8 @70%
Rest 2 minutes

12 AMRAP
14/10 Press Ups
10 Weighted Pistols 16/8
6 Strict Pull-up
10m Handstand Walk / 2 Wall Walks

Friday:

20 Minutes to work up to a heavy for the day Clean & Push Jerk

14 EMOM
1- 5 Clean & Push Jerk @50%⬆️
2- 12 Burpees

After Class Extra:
Step Out Goblet Lunge 4 X 20 @32/24kg
Rest 2 minutes

Saturday:

In Pairs

To Start 2K Row

10 Rounds
10 Power Clean @60/40kg
12 STOH @60/40kg
14 Front Squats @60/40kg

To Finish 2K Row

Gymnastics:

Back Lever

Sunday:

Hero workout ‘Lee’

5 Rounds:
400 meter run
1 Deadlift @155/110kg
3 Squat cleans @85/55kg
5 Push jerks @85/55kg
3 Muscle-Ups
1 Rope climb

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.

Programming for Week Commencing 22nd August

image

Monday:

For time:
50 Wallballs @9/6kg
Run 200m
40 Wallballs @9/6kg
Run 400m
30 Wallballs @9/6kg
Run 600m
20 Wallballs @9/6kg
Run 800m
10 Wallballs @9/6kg

After Class Extra:
8 EMOM
E- 10 Hanging Leg Raises
O- 30 seconds Chin Over Bar Hold

Tuesday:

Barbell Cycling

Hang Snatch
10-8-6-4-2

Power Snatch
10-8-6-4-2

Hang Clean
10-8-6-4-2

Power Clean
10-8-6-4-2

Wednesday:

A) 4 X 8 Bench Press @70/75%

B) 4 X 2 Sled Push @Bodyweight+

C) 4 X 4 Tyre Flips

10-1
Ring Dip
HSPU
Upright Row
Strict Press

After Class Extra:
A.1 2 X ME Diamond Press Ups
A.2 2 X ME Goblet Lunges @32/24kg
Rest 30 seconds / 2 minutes

Thursday:

Work up to a Heavy 3 Rep Cluster

10-1 @70%⬆️
Cluster
Clean
STOH

After Class Extra:
L-Sit Hold on Boxes
4 X 30 seconds / 60 seconds rest

Friday:

πŸ‹πŸ½πŸŽ‰Josie & Dave Birthday SpecialπŸŽ‰πŸ‹πŸ½

In Pairs:

For Time:
5 rounds
30 Box Jumps @24/20″
20 Bar over Burpees
10 Power cleans @60/40kg

Rest / Eat Cake 10 minutes

For Time:
5 Rounds
4 Muscle Ups / 10 Strict Pull-ups / Chest to Bar
10 Strict HSPUs
10 T2B
2 Rope Climbs

Saturday:

Spitfire will be hosting the shared Team WOD classes with CrossFit Gain at 9 & 10am with a BBQ afterwards!!

Programming will be announced on the day… πŸ˜€

Gymnastics:

Pistols and Rope Climbs

Sunday:

Hero workout ‘Arnie’

With a single 32/24kg kettlebell

21 Turkish get-ups, right arm
50 swings,
21 Overhead squats, left arm,
50 swings,
21 overhead squats, right arm
50 swings,
21 Turkish get-ups, left arm

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Programming for Week Commencing 15th August

image

Monday:

Establish a Technical 1RM Deadlift

20 EMOM
1- 20 KB Swings @24/16kg
2- 10/6 Chin Ups
3- 8 Push Press @50/35kg
4- 6 Hang Power Clean @50/35kg

Tuesday:

In Pairs:
80-60-40-20
Burpees + Calorie Row
Wallballs @9/6kg + DUs

(Between you complete the 80 Burpees + Calorie Row working on each movement at the same time, then complete 80 Wallballs + DUs, then move onto 60 etc)

Wednesday:

Establish a Technical 1RM Clean & Jerk

Work on Barbell Cycling:
Power Clean + Push Jerk

10 EMOM
5 Power Clean + 5 Push Jerk TNG
(Do all 5 cleans then 5 jerks)

Thursday:

Handstand Walking Technique / Progressions

15 EMOM
1- 20/15 Press Ups
2- 8 Pull Ups
3- 20 Seconds L-sit hold on rig
4- 8 Strict HSPU

Extra: 2 X Max Effort Barbell Bicep Curl 20/15kg
Rest 90 seconds

Friday:

20 Minutes to work up to a Heavy 1 Rep Snatch or technique work

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

Saturday:

Pairs Relay:
10-8-6-4-2-2-4-6-8-10
Front Rack Lunge @60/40kg
Over Box Jumps @24/20″
Hang Clean @60/40kg
Over Box Jumps @24/20″

Gymnastics:

Pull Up Kipping technique / progressions

Sunday:

Hero workout ‘Carse’

*Begin each round with 50 metre bear crawl

21-18-15-12-9-6-3 rep rounds of:
Clean @42.5/30kg
Double-Unders
Deadlift @85/55kg
Box jumps @24/20″

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Programming for Week Commencing 8th August

image

Monday:

Work up to a Heavy for the day of 1 X Snatch

10 X E2MOM @80% of above
1 Snatch
2 Hang Snatch
3 Overhead Squat

6 X 2 Front Squat @85%
Rest 2 minutes

Tuesday:

4 X 9 Bench Press @75%
Rest 2 minutes

In Pairs:
10 Rounds
30 Wallballs @9/6kg
10 GTOH @60/40kg

Wednesday:

18 min EMOM:
1 – 5 strict Muscle up / Chest to bar / Pull ups / Ring rows
2 – 5 strict Handstand press up / Dips / Press ups
3 – 30 second L-Sit / Hollow hold

10 rounds – 90 seconds on / 30 seconds off:
10 Wallballs @9/6kg
16 Kettlebell Snatch @24/16kg

Thursday:

Work up to a Heavy Clean

10 EMOM
1 Rep @80/90% of above

10 EMOM
1 Clean
1 Hang Power Clean
1 Front Squat
1 Hang Clean

Friday:

In 15 Minutes Complete
12-9-6-3-3-6-9-12
Thrusters @50/35
Burpees

Rest 10 minutes

In 15 Minutes Complete
50-40-30-20-10
Box Jumps 24/20″
Calorie Row / Bike

Saturday:

In Pairs:
40 AMRAP
Run 200m
30 Sumo Deadlift Highpull @50/35kg
40 Calorie Row / Bike
15m Handstand Walk / 4 Wall Walks

Gymnastics:

Ring Muscle Up

Sunday:

Hero Workout ‘Schmalls’

800 meter run

Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings @32/24
10 Handstand Push Ups

Then:
800 meter run

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.

Programming for Week Commencing 1st August

image

Monday:

20 minute time cap
4 Rounds
Run 600m
20 Burpee Box Jumps @24/20″

Rest 5 minutes

20 EMOM
1- 15/12 Calorie Row
2- 20 Sumo Deadlift High Pull @50/35kg

Tuesday:

Overhead Squat 5 X 5 @ 75%
Rest 2 minutes between sets

For Time:
100 DUs
8 Power Snatch@60/40kg
80 DUs
8 Power Snatch@60/40kg
60 DUs
8 Power Snatch@60/40kg
40 DUs
8 Power Snatch@60/40kg
20 DUs

Wednesday:

Deadlift 4 X 12 @50%
Rest 2 minutes

12 EMOM
E- 20 Russian KB Swings @32/24kg
O- 10 High Box Jumps @30/24″

Thursday:

Technique Practice / Progressions:
Rope Climbing / Kick to Handstand / Handstand Hold

4 Rounds
3 Muscle Ups / 10 Strict Pull-ups
10 HSPU / 20/15 Press-ups
30 DUs
40 Sit Ups / GHD

Friday:

Barbell Cycling

Clean
12-10-8-6-4-2

Push Jerk
12-10-8-6-4-2

Cluster
12-10-8-6-4-2

Extra: 5 X 5 Back Squat @75/80%
Rest 2 minutes

Saturday:

In Pairs:
10 Rounds
12 Power Clean@60/40kg
12 Synchro Burpees

30-25-20-15-10-5
Pull-ups
Thrusters @60/40kg

Gymnastics:

Basic Acro – Beginner Level
(Hand Balancing / Cartwheels / Round Offs / Handstand into Forward Tuck Rolls)

Sunday:
Hero Workout ‘Glen’
30 Clean & Jerks @62.5/42.5kg
1 mile run
10 rope climbs @15ft
1 mile run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.