october week 3

Monday

5x

25 wallballs

20 kb swings

90secs rest

Tuesday

28min workout

(30:30×4 2min restx5)

pressups

 

Wednesday

7 rounds

7 deadlift 130/60kg don’t drop bar. No bouncy bouncy on touch and go reps also

7 box jump 24/20 step down from box open hips up at top

 

Thursday

10 min amrap

5 wallwalks

15 strict burpees

 

Friday

4rounds

12 thrusters 45/30kg

400m run

 

 

Saturday

IWT

Stage1

3x

10 touch and go ground to overhead 60/32.5kg

700m run

2min rest

5min intermission

Stage 2

3x

10 push jerk 60/32.5kg

400m run

2min rest

5min intermission

 

Stage 3

5min to get 100 hands only inch worm

October week 1

Monday

5x

4 kb snatches L

4 kb snatches R

15 strict burpees

 

 

Tuesday

15min amrap

6 Handstand pressups

3 weighted pullups 20/10kg

200m run

 

Wednesday

EMOTM 16

3 snatches

 

Thursday

6rounds

3 man makers

8 toes to bar

 

Friday

3x

To the 200m half way point – flip the tyre.

2min rest

 

Saturday

Team workout teams of 2 one person works at a time. Do run together.

16 hang power cleans 60/35

10 push press

12 bar over burpees

700m run

X8

September week 4

This week – challenge workout Gym Jones Partner workout tail pipe. 3rounds 250m row partner holds 2 kb’s in racked position 24/16kg

21/09/15

5rounds

15 front squats 60/40kg

6 front rack lunges (step forward- push back to start – stationary)

 

 

22/09/15

28min workout

Round1

30:30 x4 2min rest

Frog hops

Round 2

30:30 x4 2min rest

Deficit press-ups

Round 3

30:30 x4 2min rest

Hollow rock holds

Round 4

30:30 x4 2min rest

Strict burpees

Round 5

Airsquats

Rest position in 90/90 position of squat

 

23/09/15

1min on 1min off x4 thrusters pick a weight you can move constantly for 1min roughly men 40kg women 30kg

3min rest

1min on 30secs offx3

Strict burpees

 

24/09/15

Gymnastics

Hand stand holds

Handstand pressup work 15mins

Complete beginner- wallwalks

Beginner- negative handstand press-ups – if you can do press-ups

Intermediate- hspu singles get 15reps

Advanced deficit hspu 10x2reps with a 20kg plate

Ring press-ups turnout holds

Practice for 15mins

 

Conditioning (optional as active rest day)

10rounds

10 knees to elbows

40m sprint

 

 

 

25/09/15

6rounds

10 shoulder to overhead 60/35kg

8 bent over rows

30 sec snatch grip overhead squat hold

1min rest

 

26/09/15

 

IWT

Stage 1

12 box jumps

2mins max rep double kb cleans

2min rest

X3

5min rest

Stage 2

10 burpee box jumps

2min max double kb swings

2min rest

X3

5min rest

Stage 3

40 gym floor-  out and back kb farmers walks. Men 24kg women 16kg out and back is 2reps.

No Ordinary Gym

 

 

No ordinary gym

That was my tag line. Something that went above and beyond the call of duty. It came to be known as individualisation. But meant so much more, recording everything knowing as much as possible about every member, making sure that each person was training the things that they needed to train to get them progressing as an athlete.

Technique

Technique is everything I drill it in at the start, mechanics and core control. It’s a must, friends don’t let friends lift with bad form. My number one priority when you come in is your safety so its so important that you are always in a good position, know what that is and know how to get into it.

Strict

I predominantly focus on programming strict movement as I see that we have a short amount of time to train in the day and see it best served with practicing strict movements that have the most carry over to your compound lifts and general performance. Being able to do a good amount of pullups with good form will give you a strong stable upper back which will help you squat more.

Standards

As a male or female member you are encouraged to train towards competency in performing bodyweight movements as it shows command of total body and your core control, bracing and tension double figures for men and single figures for women are sufficient. Being confident with the compound lifts is a must.

Strong Mentality

It is not enough to be strong you must be able to suffer, to get out of breath, to push yourself hard. Developing and maintaining a strong mentality is integral to #BOBSGARAGE. You are encouraged to try your best, to work hard and to push yourself don’t be scared by this as you may come out the other side a changed person with more confidence and motivation then you had, had before for your life outside of the gym.

Community

More than just a gym you will form strong bonds with the people you train with as they may encourage your through your toughest times when training and be the helping hand when you feel today I just can’t do it today.

Individualisation

Every person is treated as an individual here. I have a pragmatic approach. I make sure your training is structured and well thought out. The key difference to my gym to others in Scotland is that it’s the only individualised CrossFit gym. What that means is that your not constricted by following 1 group program so that you get the training you need. We follow a weekly conditioning program which we do after our individualised strength work but the emphasis is on the individual.

Rehab

You may have injuries or movement issues. I encourage all my members to face these head on and not to stick their head in the sand when it comes to pain, and injury. I will work extensively with other practitioners to help you rehab any issues and progress from what ever it is that is stopping you becoming the strongest, fittest and best you can be.

 

How to begin your journey & What to expect at the start

To begin all you need to do is take your free trial session and book into a class that best suits your diary. Because of the way I train my athletes they are capable of following their program while I spend time with new members walking them through mechanics, bracing and bodyweight movements.

What you should expect is to be taken through the basics first, to be shown the correct mechanics, and to be eased gently into our training methodology and be given a strong foundational base to then build on.

There is a beginners class every Saturday at 9am if you don’t feel comfortable working out with others at various levels.

Alternatively you can book a private 1:1 to take your through your foundations as well.

Use the link below to book your first class. Sign up take a trial membership and then book a space in one of the classes in the calender.

Classes are kept small at up to 7 people as I focus more on quality over quanitity.

https://goteamup.com/p/106265-bobsgarage/memberships/11360/

September week 3

14/09/15

Bulgarian split squat workout

3 rounds

We are going for max effort here, elevate your rear foot, and bring that back knee down vertically then up again, that’s 1 rep, do 10 then pause at the bottom just before your knee touches the ground and hold for 10seconds.

Once you have done that continue on and do another 10reps again hold it for 10secs at the end of those next 10reps.

Keep going to failure on that leg then immediately switch to the other leg. Rest for 2mins then complete a further 2 times. Alternate starting legs

 

15/09/15

4rounds

15 kb swings Russian 24/20

10 strict burpees

400m run

 

16/09/15

Fran

21-15-9

Thrusters 42.5/30kg

Pullups

 

 

17/09/15

Gymnastics

Seal crawls 5mins

Rope climbs 10-20reps

Supermen holds 30:30 x8

Conditioning (optional as active rest day)

10 Burpee pullups

40m sandbag run

X5

 

 

 

18/09/15

Every 2nd minute for 14mins

5 hang power cleans 70/40kg

4 box jumps

 

19/09/15

 

partner workout

Only 1 person can work at the same time, you may not move on till the first exercise is complete. Run must be done together.

2 rounds

100 wallballs

100 pressups

1mile run

September week 2

 

7/09/15

3x

50 wallballs

20 kettlebell swings

2min rest

 

 

8/09/15

12min amrap

20 sec wallfacing handstand hold

5 strict pullups – pull as high as you can

09/09/15

Power clean

Hang power clean

Front squat

3min rest

4-5sets

10/09/15

Gymnastics

Handstand pressup practice 10mins

Seal crawls 3mins

Ring pullups 10mins

Hollow rock holds 5x 20on 40off

Conditioning

8rounds

Bar hang accumulate 40secs

2 Burpee broad jumps (start at white board side of gym, and do a strict burpee then jump as far as you can forward then do a burpee and jump as far as you can back

 

11/09/15

4 rounds

8 thrusters 45/35kg

4 bar over burpees

 

12/09/15

Partner suck fest

5rounds I Go You Go

6 power cleans

4 front squat

3 push jerk

60/40kg

September week 1

31/08/15

5rounds

With 1 kettlebell 24/16

With kettlebell racked on Right side

8 backwards lunges

8 squats

Do 15 swings then go onto Left side

 

 

01/09/15

10 rounds

2 deficit   strict HSPU’s use a 20kg plate for guys 10kg for girls

beginner scale -5 pressups

8 bent over rows 60/40kg

 

 

02/09/15

25 sternum pullups – to be done before or after class or after strength

Emotm 10

2 racked push jerks

6 strict burpees

03/08/15

Gymnastics

 

Conditioning

4x

10 toes to bar

400m run

2min rest

 

 

04/09/15

10 rounds

10 wallballs

5 burpee pullups

 

05/09/15

IWT

Stage 1

3x

12 kb snatches

700m run

2min rest

5min intermission

 

Stage 2

3x

5 Barbell clusters

Pyramid suicide sprints – 5-10-15-20 go back to start after each one

2min rest

5min intermission

 

Stage 3

100 strict burpees time cap 12mins

August week 4

24/08/15

1mile run

30 thrusters 32.5kg/50kg

 

25/08/15

10 rounds

3 strict HSPU’s beginner scale -5 pressups

8 alternating kb clean (swinging) and press 24/16kg

Do 1 left then 1 right and so on up to 8reps

 

 

26/08/15

5rounds

5 Power snatch Touch and go reps 35/55kg

10 Goblet squat 24/16kg

90sec rest

 

27/08/15

Gymnastics

Inverted ring rows

5sets

Women 10reps men 15-20reps

 

2min accumulation of crow pose with either straight or bent arms

2min supermens

Conditioning

30secs work 30sec rest x4 2min rest x3

Strict Burpee box jump

 

28/08/15

Elizabeth

21-15-9

Full cleans 60/40

Ring dips

 

 

29/08/15

Team workout

Teams of 2

2 rounds

30 Ring press-ups

60 Frog hops

50 Toes to bar

800m run

One person goes at a time on the run. While you wait farmers hold with 2 kb’s in your hands men 40/ women 20kg

Only 1 person can work at the same time, you maynot move onto the next exercise till the first one is finished.

August week 3

17/08/15

Squat breathing ladder

1>10 then 10>1

do 1 squat take 1 breath do two squats take two breaths. And so on

weight for this 50% of 1rep max

 

18/08/15

20min amrap

10 HSPU

5 sternum to bar pullups

400m run

 

 

 

 

19/08/15

Every 2nd minute for 16mins

1 clean

2 front squat

Start at 60% of max and increase each set till you come to a weight that takes your breath away then stop at that weight and stay at this weight for as long as possible. Try not to go up so much that you fail reps. If this happens drop down to a lower weight where form is perfect.

 

20/08/15

Gymnastics

10sets of 30 sec bar hangs with 30sec rest

Pistol progressions

Work seated, band assisted, weighted, holding onto rig,

For 5sets of 10reps alternating left to right

Conditioning

5rounds

20 wall balls

15 kb swings

2min rest

 

21/08/15

In a 12min time cap

100 strict burpees

Standards for this are simple, do not rest on the ground, get your chest and hips to lightly graze the ground at bottom, keeping lower back controlled and supported and when you get up I want a 6’ jump. I am looking for a good curve in your back as your transfer from the pressup to standing.

 

For every rep I see that is not like this I will say do not count it. I would rather 20 reps of high quality standard then 100 shitty reps.

 

 

 

22/08/15

IWT

Stage 1

3 rounds

12 thrusters

400m run

2min rest

5min intermission at the end of round 3

Stage 2

3rounds

10 goblet squats

200m run done twice

2min rest

5min intermission at the end of round 3

Stage 3

80 toes to bar

August week 2

August announcements

Power yoga this Friday 6-7.30pm (last session don’t miss it)

 

 

 

10/08/15

12min amrap

Kb walking lunge gym floor out and back (farmers walk style)

10 straight leg kb deadlifts to mid shin (do these slow and controlled send bum back)

 

11/08/15

pressups

30:30  work:Rest x4

2min rest

X5

Aim for 15-20 pressups per 30sec’s, I want full range of motion reps, chest and hips touch the ground and reach at the top.

 

12/08/15

4rounds

3Power clean 60/40kg

6 Hang power clean

9 Push press

6 Knees to elbow

 

13/08/15

Gymnastics

Muscle up progressions

Begin with rings in bands practicing the pull/turnover/receiving position and keeping elbows in

Practice this for 3mins

Seated muscle up transition practice – 20reps

More advanced – feet on box drive chest through using hips to get through turnover

Handstand press-ups

Beginners – work tripod, headstand peeling hips up and down,

Intermediate – wall facing handstand holds 5xME

Those able to do HSPU just…  – want 20 reps

Advanced level – deficit hspu’s – 20kg 5x2reps

 

Conditioning

10>1

Push press 40/30kg

30sec ring support

15/08/15

5rounds

15 kb thrusters 24/16kg

400m run

2min rest

 

16/08/15

Team Suffering – two teams – winner is the overall winner of the 3 events. (must win 2 of 3 exercises) one with most cals, lowest sled push times and highest amount of strict burpees.

1min max cal row

Everyone rows a 1min max cal effort.

80m sled max effort 2plate guys 1plate for girls possible 10kg

1min max effort strict – 6’ burpees

Rest 3mins

X3