May 29, 2015
rob Uncategorized
Monday 1/06/15
6 rounds
40m Walking lunge
10 burpee pullups
Tuesday 02/06/15
10min amrap
20 double unders
10 touch and go clean and push press 60/35kg
Wednesday 03/06/15
5x
8 Power snatch 40/25kg
16 Kb swings –american
1min rest
Thursday 04/06/15
Pistol progressions –
Onto box
Using rig
Kneeling
Using plate
3x6reps alternating each level
Hollow rock holds with a barbell
Ring support 5mins work
Conditioning
4rounds
8 toes to bar
6 strict tuck jump burpees
Friday 05/06/15
Plyo
Depth jump press-ups with rebound 5x3reps
30sec rest between them
3rounds 24/16
With a KB
10 suitcase deadlifts on Left
Walk 40m with kettlebell in Left hand
10 suitcase deadlift Right
Walk 40m with kettlebell in Right hand
10 cleans left
40m walk with kb in racked position Left
10 cleans Right
40m walk with kb in rack on Right
10 kb snatches Left
40m walk with kb in overhead position ‘waiters walk’ Left
10 kb snatches Right
40m walk with kb in overhead position Right
Courtesy of CrossFit Liverpool
Saturday 6/06/15
Hero workout
Murph
Those that cant do pullups or chin-ups will do a half murph with ring rows and raised press-ups but hopefully still the 1mile run at start and finish
Those that really struggle with running 800m run
Those with limited pullups – half murph with pullups/neutral grip/
If you have a weights vest you can bring it.
If you can do all the pullups strict then do it.
May 26, 2015
rob Uncategorized
Monday 25th
Primal complex
5x
you may rest between sets but never inbetween reps
with 2 kb’s racked
10 squats
10 alternate lunges
10 step ups
Tuesday 26th
3-6-9-6-3-9
hspu
kb clean and press L
kb clean and press R
Wednesday 27th
10 strict press
15 ohs
20 push press
25 front squats
30 push jerk
35 backsquats
60kg
Thursday 28th
10mins of working L-sit holds
10mis of working
wallfacing handstand holds pushing toes away slightly
ring row holds
6x3reps
5-15sec iso
conditioning
4rounds
15 knees to elbows
10 burpee box jumps (not overs)
Friday 29th
Plyo
Back and forth broad jumps 5x3reps
30sec rest between them
Saturday team workout
In teams of two complete the following
When you are not working you must hold a 20kg plate
100 airsquats
90 kb swings
80 pressups
70 wallballs
60 burpees (chest to ground relaxed)
400m run with plate run hold the plate together do 2x 200mrun
May 14, 2015
rob Uncategorized
No morning classes – 22nd May
Merchandise shop
http://www.boxshop.me/shop/hashtagbobsgarage
Monday 18/05
5 rounds
10 Front squats 60/42.5kg
8 Bar over burpees
Tuesday 19/05
3rounds
15 Toes to bar
30 pressups 50/35kg
8 strict pullups
200m run
Wednesday 20/05
5 rounds
7 Deadlifts at a weight you can do 3reps touch and go, every eccentric portion of lift must be done, so don’t drop from top.
7Boxjump 30/24
Thursday 21/05
Gymnastics
Wallfacing handstand holds
5xME
Pistol progressions –
Kneeling to standing 5x6reps
With first going with foot on ground, then bring foot off and finally go up and come back down under control and muscle tension
Weighted pistols with either a plate or two smaller plates
Conditioning
10min amrap
3 burpee box jumps
6 swings
40m dash
Friday 22/05
Plyometrics
3×20 dynamic clapping press-ups from knees
5rounds
8 Overhead squat 55/35kg
400m run
Saturday 23/05
10 rounds
4Thrusters 45/30
2 athletic burpees
Sprint 40m
1min rest (will be a running clock so that everyone takes exactly 1min rest only)
WeightLifting – on as usual
May 7, 2015
rob Uncategorized
2nd Gym Anniversary 8th May.
Evening classes will only be 1630/1730 that day.
Gym closed 9th May
No morning classes – 22nd May
Merchandise shop
http://www.boxshop.me/shop/hashtagbobsgarage
Monday 11/05
1min on 1min off x4
Hang power cleans pick a weight you can move fast for 1min constantly
2min rest
Jump squats (unweighted)
30secs on 15offx4
Tuesday 12/05
10min amrap
5 plate plyo push ups
5 kb strict press L 20kg/12kg
5 kb strict press R
Wednesday 13/05
5rounds
8 Power snatch pick a weight that you can stay in a athletic position, move fast and challenge you (50/30kg)
400m run
Thursday 14/05
Gymnastics
Bar hangs – will set the rings at various heights and distances and move from one side to the other.
Kb planks – 5x30secs partner up – use two boxes and a resistance band
Conditioning
5rounds
3 Hspu
6 toes to bar
6 athletic burpees
Friday 15/05
Plyometrics
Shin hops
5x3reps
Chipper
40 kb swings 32/20kg
100m run
30 goblet squats 24/16kg
100m run
20 shoulder to overhead 60/32.5kg
100m run
10 strict
100m run
20 shoulder to overhead 60/32.5g
100m run
30 goblet squats 24/16kg
100m run
40 kb swings 32/20kg
100m run
25min time cap
Saturday 16/05
Team workout
You go I go
12 manmakers
40m sandbag sprint partner does 20m then you do 20m
10 manmakers
40m sandbag run 20/20
8 manmakers
40m sandbag run 20/20
6 manmakers
40m sandbag sprint 20/20
WeightLifting – on as usual
May 1, 2015
rob Uncategorized
2nd Gym Anniversary 8th May.
Evening classes will only be 1630/1730 that day.
Gym closed 9th May
No morning classes – 22nd May
Merchandise shop
http://www.boxshop.me/shop/hashtagbobsgarage
Monday 04/05
EMOTM 12
3 Thrusters 50/35kg
6 bar over burpees
Tuesday 05/05
10 rounds
Max chest strict chest to bar pull-ups
40m walking lunge
200m run
Wednesday 06/05
10-1 squat cleans 90/40kg
After every set of cleans 10 bar over burpees
Thursday 07/05
Gymnastics
Hollow rock holds 10x 30sec on 30off
Ring push ups 5×10-15reps
Negative handstand press-ups 5mins practice
Conditioning
5 rounds
10 Toes to bar
15 Kettlebell swings Russian 32/20kg
Friday 08/05
Plyometrics
Seated moderate height box jump
5x3reps
5rounds for time:
1 bear crawl (long length of gym)
15 goblet squats 24/16kg
Saturday 09/05
20min amrap
20 kb clean and press Left 32/16kg
20 kb clean and press Right 32/16kg
400m run
WeightLifting – on as usual
Apr 23, 2015
rob Uncategorized
Now offering 1 free trial session to those interested in joining us, just logon to teamup, and book the time of your choosing. There after I will incorporate your foundation work into your session going forward and you will only need to purchase a membership.
2nd Gym Anniversary 8th May.
Evening classes will only be 1630/1730 that day.
Gym closed 9th May
No morning classes – 22nd May
Merchandise shop
http://www.boxshop.me/shop/hashtagbobsgarage
Monday 27/04
Squat high rep workout
100 racked lunges
With bar on your back complete 100 alternating standing forward lunges racking the bar as little as possible.
Take note of every time you rack the bar as every time you rack the bar it will be 10 burpees
Weights are 60/40
Tuesday 28/04
10 rounds
3 strict hspu
3 strict ring dips
200m run
Wednesday 29/04
4rounds
10 sumo deadlift snatch pulls
10 push press
20 backsquat 42.5/30kg
Courtesy of CrossFit – 23/02/15
Thursday 30/04
Quarterly bodyweight testing and goal setting
Friday 01/05
Plyometrics
Broad jumps 5x3reps
5rounds for time:
12 hang power clean and push jerk 50kg
9 thrusters 50kg
6 power snatches 50kg
Courtesy of CrossFit 12/02/15
Saturday 02/05
5 rounds
1 rope climb
40m sprint
3 cleans 100/50kg
40m sprint
WeightLifting – on as usual
Apr 16, 2015
rob Uncategorized
2nd Gym Anniversary 8th May.
Evening classes will only be 1630/1730 that day.
Gym closed 9th May
Away to CrossFit FFD in Dundee this weekend for the British weightlifting level 1
No morning classes – 22nd May
Merchandise shop
http://www.boxshop.me/shop/hashtagbobsgarage
miss a class and don’t cancel 1hr before you will get 20 athletic burpees to be done before your next class.
Segmented flow and negative pressups –
Squat warmup – reverse hyperextensions inbetween warmup sets.
‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift or Bench Press Friday 3×5 backsquat+3×5 strict press/benchpress
Greg Everett Dedicated program
Strength varies on the each day depending on each individual and their specific needs and strengths/weaknesses/level etc.
Strength – to be done before class
Pullup Progressions
Barbell pull-ups 10x3reps
Kettlebell rows 3×8 reps 3times a week
Advanced – 10×5 pullups strict
Pressup Progressions
Segmented flow 10reps everyday
More advanced – 3sets of 20reps raised press-ups want even more challenge do them on rings.
Core Stability – hollow rock holds 6sets of 30secs on 30 off
Shoulder stability- Bottom up kb presses 10x3reps
Open workout week. I have picked a few of the open workouts from the 2011-2014 for you to do this week.
Monday 13/04
Strict cindy
20min amrap
5 pullups
10 pressups
15 airsquats
Scale for pull-ups – renegade rows easier version – 10 kb rows Left then right.
Scale for press-ups raised press-ups
Press-ups are really bad then I am going to get you crawling for 20mins.
Tuesday 14/04
1min on 1min off x4
Clusters – chose a weight that you can keep moving for 1min constant
3min rest
1min on 1min off x4
Box jump burpees
Wednesday 22/04
3 rounds
50Wallballs
400m run
Thursday 23/04
Ring rows – with ISO holds at top and bottom between 3 right up to 10-20secs)
6×3 reps
Free standing headstand work 5mins
Rope climbs 15 reps or introduction to technique for 10mins
Conditioning – optional
4rounds
12 burpee pull-ups
6 toes to bar
Friday 24/04
Plyometrics
Moderate height box jump 5x3reps
Bench mark – Grace
Saturday 25/04
Team workout
CrossFit Aberdeen team workout
Teams of 3
Complete 5 rounds:
33 power cleans
12 tractor tyre flips
420 m team run together
Cash out = 129 burpees
WeightLifting – on as usual
Apr 9, 2015
rob Uncategorized
Monday 13/04
5rounds 60/35kg
5 Hang power cleans
10 Front squat
6 Front rack lunges
Tuesday 14/04
10 rounds
100m farmers walk
15 strict burpees
Wednesday 15/04
10 min amrap
20 STOH 60/35
20 KB swings
Thursday 16/04
Ring rows – with ISO holds at top and bottom between 3 right up to 10-20secs)
6×3 reps
Free standing handstand work with partner – 5mins
Bar hangs accumulate 5min. Tight, packed, core engaged
Conditioning – optional
4rounds
10 toes to bar
10 athletic burpees
Friday 17/04
Plyometrics
6x 3 depth jumps
Bench mark – Fran
Saturday 18/04
Team workout
Teams of 3
Only 1 person working at the same time
5rounds
15 Power cleans men – 75kg women 35kg
60 Burpees
3x100m firemans run (each team member has to carry partner 100m
WeightLifting – on as usual
Apr 5, 2015
rob Uncategorized
2nd Gym Anniversary 8th May.
Evening classes will only be 1630/1730 that day.
Gym closed 9th May
Make sure you complete your 2nd warmup when your class starts, come 10-15 mins early to do your 2mins breathing, hump and dumps, x’s and seg flow. And then the remainder time must be used to work on your mobility issues.
Only come 30mins before start if you know exactly what your going to be doing and have a long list of rehab work to do.
Merchandise shop
http://www.boxshop.me/shop/hashtagbobsgarage
miss a class and don’t cancel 1hr before you will get 20 athletic burpees to be done before your next class.
Segmented flow and negative pressups –
Squat warmup – reverse hyperextensions inbetween warmup sets.
‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift or Bench Press Friday 3×5 backsquat+3×5 strict press/benchpress
Greg Everett Dedicated program
Strength varies on the each day depending on each individual and their specific needs and strengths/weaknesses/level etc.
Strength – to be done before class
Pullup Progressions
Barbell pull-ups 10x3reps
Kettlebell rows 3×8 reps 3times a week
Advanced – 10×5 pullups strict
Pressup Progressions
Segmented flow 10reps everyday
More advanced – 3sets of 20reps raised press-ups want even more challenge do them on rings.
Core Stability – hollow rock holds 6sets of 30secs on 30 off
Shoulder stability- Bottom up kb presses 10x3reps
Open workout week. I have picked a few of the open workouts from the 2011-2014 for you to do this week.
Monday 6/04
21-15-9
Overhead plate lunges
Plate burpees
Tuesday 7/04
5 strict hspu
5 strict ring dips
200m run
Wednesday 08/04
5 rounds
10 Deadlifts 100/50
6 Bar over burpees
Thursday 09/04
Ring rows – with ISO holds at top and bottom between 3 right up to 10-20secs)
6×3 reps
Free standing handstand work with partner – 5mins
Bar hangs accumulate 5min. Tight, packed, core engaged
Conditioning – optional
100 strict as possible toes to bar
Friday 10/04
Plyometrics
6x 3 frog jumps
For time – have weights ready to change for each exercise. Dont panic.
20 power snatch 50kg /25kg
1mile run
15 power cleans 90kg/ 40kg
800m run
10 clusters 60kg /30kg
400m run
5 athletic burpees
200m run
Saturday 11/04
25-20-15-10-5
Strict burpees
50-40-30-20-10
Kb swings –russian 32/16kg
WeightLifting – on as usual
Linear Progression Programme
Monday –
3×5 backsquat
3×5 strict press
Wednesday
5rep Deadlift
Friday
3×5 Backsquat
3×5 bench press or floor press
Weightlifting programme
Week 1
Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.
Monday
Clean & Jerk – 5 x 2+1
Wednesday
Snatch – 5 x 2
Thursday
Power Snatch – 5 x 2
Saturday
Snatch – heavy single
Week 2
Use same or similar weights as week 1 with this increased volume.
Monday
Clean & Jerk – 5 x 3+1
Wednesday
Snatch – 5 x 3
Thursday
Power Snatch – 5 x 3
Saturday
Snatch – 6 x 1
Week 3
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 3
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 3
Saturday
Snatch – heavy single
Week 4
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 2
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 2
Saturday
Snatch – heavy single
Mar 29, 2015
rob Uncategorized
2nd Gym Anniversary 8th May.
Evening classes will only be 1630/1730 that day.
Gym closed 9th May
Congrats to all that took part in this years CrossFit Open! Now that its done we can relax, and get down to getting stronger and building firm foundations!
Merchandise shop
http://www.boxshop.me/shop/hashtagbobsgarage
miss a class and don’t cancel 1hr before you will get 20 athletic burpees to be done before your next class.
Segmented flow and negative pressups –
Squat warmup – reverse hyperextensions inbetween warmup sets.
‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift or Bench Press Friday 3×5 backsquat+3×5 strict press/benchpress
Greg Everett Dedicated program
Strength varies on the each day depending on each individual and their specific needs and strengths/weaknesses/level etc.
Strength – to be done before class
Pullup Progressions
Barbell pull-ups 10x3reps
Kettlebell rows 3×8 reps 3times a week
Advanced – 10×5 pullups strict
Pressup Progressions
Segmented flow 10reps everyday
More advanced – 3sets of 20reps raised press-ups want even more challenge do them on rings.
Core Stability – hollow rock holds 6sets of 30secs on 30 off
Shoulder stability- Bottom up kb presses 10x3reps
Open workout week. I have picked a few of the open workouts from the 2011-2014 for you to do this week.
Monday 30/03
12min AMRAP
3-5 strict chest to bar pull-ups, no swing reps depends on level of strength
10 pressups
Tuesday 31/03
4 rounds
15 overhead squats 50/25
10 burpees (relaxed form)
Wednesday 01/04
2min on 1min off x5
5 power cleans 60/35
3 box jumps
Thursday 02/04
Ring rows – with ISO holds at top and bottom between 3 right up to 10secs)
6×3 reps
Wallfacing handstand holds
5xME
30 sternum pulls
Ring press-ups holds 3mins
Conditioning – optional
100 burpee pull-ups
Friday 03/04
Plyometrics
6x 3 consec box jumps
20sec rest
5rounds
5 full cleans 80/40
10 front squats
5 push jerk
Saturday 04/04
6 rounds
1 rope climb
20 russian kettlebell swings 32/20
2 bear crawls
WeightLifting – on as usual
