fbpx

Friday 7th August

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...

Thursday 6th August

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...

Wednesday 5th August

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...

Tuesday 4th August

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...

Monday 3rd August

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 /...

Sunday 2nd August

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...

Saturday 1st August

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...

Friday 31st July

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...

Thursday 30th July

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 A

Wednesday 29th July

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...

Tuesday 28th July

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...

Monday 27th July

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...

We are READY TO PLAY…. ARE YOU?

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...

Programming for the Week Commencing‪ 16th March‬

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...

Programming for the Week Commencing‪ 9th March‬

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...

Programming for the Week Commencing‪ 10th February

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...

Programming for the Week Commencing‪ 3rd February

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...

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 –...