7 Aug 2020 | Weekly Programming
A. Barbell – Power Snatch ‘Focus = Technique Not Load’ 2 X Power Snatch (not TNG) Rest 60s Between Sets *Build to a Max of RPE 6 B. Metcon: 10 EMOM 1 – 2 X Power Snatch @70% of A 2 – 16 X Reverse...6 Aug 2020 | Weekly Programming
A. Strength – Strict Toes to Bar / Strict Toes to KB / Handstand 3 Sets: 30s Strict Toes To Bar / Toes to KB 30s Superman Hold 30s Handstand Hold / Pike Wall Hold / OH Hold 30s Walking Plank / Elbow Plank B. Metcon 12 EMOM 1- 40 X DU / 60 X SU 2- 16 X KB...5 Aug 2020 | Weekly Programming
A. Strength – Turkish Get Up 4 Sets: Build to a Heavy Double (Both Sides) @RPE 6 Rest 90s Between Sides B. Pump Session! 🔥 10-1 Descending Ladder DB Hammer Curl HR Push Up DB Side Bend LH DB Side Bend RH Otis Sit-Up Time Cap: 16...4 Aug 2020 | Weekly Programming
A. Strength – Front Squat 4 X 3 Tempo 41X1 @RPE 6 (Max) Rest 60s Between Sets B. Metcon 5 Rounds For Time: 7 X Thruster @42.5/30kg 5 X Burpee Over Bar 7 X V-Up / Tuck Crunch 5 X Strict Pull Up / Strict Banded / Low Bar / Ring Row Time Cap: 10...3 Aug 2020 | Weekly Programming
Conditioning Intervals (Pacing Work @RPE 7-8) 10 Alternating Rounds: 2 Mins Work / 1 Min Rest *Your aim is to be extremely consistent each round and score same Cals / DU each set Rounds 1 / 3 / 5 / 7 / 9 18 X Sumo Deadlift High Pull + ME DU / SU Rounds 2 / 4 / 6 / 8 /...2 Aug 2020 | Weekly Programming
Hero WOD ‘Saman’ In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an...1 Aug 2020 | Weekly Programming
Team WOD 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...31 Jul 2020 | Weekly Programming
A. Strength – Back Squat 4 X 5 @RPE 6 Rest 60s Between Sets B. Metcon 5 AMRAP 20 X Wall Ball @9/6kg 10 X Toes To Bar / Hip / Knee Raise 5 X HSPU / Z-Press 2 Min Rest 5 AMRAP 12 X Sandbag Alt Lunge 6 X Devils Press...30 Jul 2020 | Weekly Programming
A. Barbell – Clean ‘Focus = Technique Not Load’ 2 X Clean (not TNG)* Rest 60s Between Sets *Build to a Max of RPE 6 B. Metcon: 10 EMOM 1- 3 X Clean @70% of A29 Jul 2020 | Weekly Programming
A. Strength – Pull Up & Ring Dip 3 Sets: 30s Strict Pull Up / Alt Superman 30s Ring Dip / Hollow Body Rock Scaling Options: Pull Up = Low Bar Seated Pull Up / Banded / Ring Row Ring Dip = Box Dip / Push Up / Push Up to Box B. Metcon 16 EMOM 1- 40s ME Wall...28 Jul 2020 | Weekly Programming
A. Strength – Push Press 4 X 7 @RPE 5 Rest 60s Between Sets B. Metcon 15 AMRAP 30 X DU / 60 X SU 20 X Otis Sit-Up / Butterfly Sit-Up 10 X STOH @40/30kg 5 X Front Squat @40/30kg / Plate Squat / Air...27 Jul 2020 | Weekly Programming
A. Strength – Deadlift 4 X 6 @RPE 6 Rest 90s Between Sets B. Metcon 4 Rounds For Time 8 X Burpee to Plate 14 X Plate GTOH 20 X Plate OH Lunge 26 X Plate Russian Twist Rx: 20/15kg Plate Time Cap: 12...22 Jul 2020 | General news
SPITFIRE 2.0 IS OPENING ON THE 25TH JULY… We are VERY EXCITED to be reopening our doors again with a completely revamped Gym, brand new timetable and awesome program! Our uniquely designed program is open to all ages and abilities, and there has never been a...15 Mar 2020 | Weekly Programming
Monday: Metcon 30 AMRAP In Pairs: @62.5/40kg 3 Rounds: 21 X Power Clean 15 X Front Squat 9 X STOH Then: 100 / 70 X Cals Into: 2 Rounds: 21 X Power Clean 15 X Front Squat 9 X STOH Then: 100 / 70 X Cals Into: 1 Round: 21 X Power Clean 15 X Front Squat 9 X STOH Then: ME...8 Mar 2020 | Weekly Programming
Monday: Metcon 30 EMOM: 1- 10/8 X Calorie Row 2- 8 X Power Snatch* @40/30kg 3- 10/8 X Calorie Bike 4- 8 X Overhead Squat* @40/30kg 5- Rest *Coaches Notes: Scale Power Snatch to 16 X KB Swing, and OH Squat to 16 X Goblet Squat as needed Tuesday: A. Strength 15 Mins to...24 Feb 2020 | Weekly Programming
Monday: A. Strength Deadlift 2 X 4 @ 77.5% 2 X 3 @ 82.5% 1 X 2 @ 87.5% *Rest 2 Mins Between Sets B. Metcon For Time: 30-20-10 DB Alt Snatch @25/17.5kg DB Alt Lunge *100 X DU after each Round Time Cap: 15 Min After Class Extra: 4 Sets 30-45s Handstand Hold *Rest 30-45s...16 Feb 2020 | Weekly Programming
Monday: A. Strength 5 X 3 Push Press* @85% Rest 2 Mins Between Sets *Using either a Barbell, Power Log or Axle Bar. Whichever you choose, stick with it for all 5 Sets. The idea is to vary your training but keep the required stimulus. Have fun! B. Conditioning 16 EMOM...10 Feb 2020 | Weekly Programming
Monday: A. Skill – Rowing Technique Coaches Notes: The aim is to split down the stroke, focussing on correct position on each stage and then application of power / flow. In Pairs work YGIG through 3 sets of 2 Min intervals each (12 mins work total from pair) to...2 Feb 2020 | Weekly Programming
Monday: 30 AMRAP 150 X DU / SU 24 X DB Snatch @22.5/15kg 24 X V-Up / Med Ball Sit-up / Sit-Up 24 X Goblet Squat @24/16kg 24 X Pull Up 24 X DB Alt Hang Clean & Jerk 24 X Pistol 24 X DB Hammer Curl (12/12) Tuesday: A. 15 Mins to Build to a Heavy Triple Power Snatch...26 Jan 2020 | Weekly Programming
Monday: Conditioning 40 E2MOM 1- 16/12 X Cal Row + 8 X Over Erg Burpee 2- 12 X GTOH @42.5/30kg + 8 X HR Push Up 3- 20 X Wall Ball @9/6kg + 8 X T2B 4- 16 X KB Swing @32/24kg + 8 X Goblet Squat 5- 200m Run – Rest *The aim is to move through each set unbroken with...20 Jan 2020 | Weekly Programming
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...13 Jan 2020 | Weekly Programming
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 –...8 Jan 2020 | General news
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...5 Jan 2020 | Weekly Programming
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...29 Dec 2019 | Weekly Programming
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...