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
Mar 22, 2015
rob Uncategorized
Soon as you come in, do your 2mins breathing, then do your hump and dumps, x’s and seg flow
Do your Sternum pulls every day!
Possible Inversion workshop with Meadowlark last weekend of April not confirmed.
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.
March challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 13secs without being sick
‘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 – 3 sets of terrible 7’s in a row
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 22/03
5rounds
8 strict Toes 2 Bar
12 jumping lunges
(if you cant do strict toes to bar alternative is 30sec knee raise hold. )
Tuesday 23/03
4 rounds
10 Thrusters 60/35kg
400m run (Non runners can either Row or push sled weighted 80m)
Wednesday 24/03
Every 3 minutes for 15minutes 1 bear complex at 60/35kg
Thursday 25/03
Skin the cats
Scaled single leg work for pistols
Sternum pulls
10 rounds
3 kb clean from hanging swing, and push press Left
3 kb clean from hanging swing, and push press Right
2 burpee broad jumps
Friday 26/03
Plyometrics
5×2 depth jumps
Grace
30 ground to overhead for time 60/30kg
Saturday 27/03
8am
There is scope to complete your strength cycles at 8am also with individualisation.
10am
CrossFit Open workout 15.4
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 12, 2015
rob Uncategorized
Soon as you come in, do your 2mins breathing, then do your hump and dumps, x’s and seg flow and then you will be ready for 2nd warmup and give us more time to do trunk stability work and lifting.
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.
March challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 13secs without being sick
‘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 – 3 sets of terrible 7’s in a row
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 16/03
EMOTM 12
1 full clean start at 60-75% increase as you feel after each minute
2 front squats
Tuesday 17/03
50 shoulder to overhead 75kg/35kg
As you complete this you need to do 2 athletic burpees EMOTM emphasis on the explosive extension and landing in the athletix position.
Wednesday 18/03
12 min amrap
3 hspu or double kb press for those that are unable to become inverted
7 toes to bar
2 broad jumps
Thursday 19/03
Gymnastics today – focus on Bar hangs 5mins
Headstand progression from away from the wall knees on elbows coming up and down
And skin the cats introduction
Conditioning
5rounds
10 strict burpees
15 swings
200m run
Friday 20/03
Plyometrics
6×2 box jumps at a height you can rebound from top to bottom so rest at top of box
Conditioning
4rounds
400m run
5 power cleans 60/30kg
10 bar over burpees
Saturday 21/03
8am
There is scope to complete your strength cycles at 8am also with individualisation.
10am
CrossFit Open workout 15.4
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 8, 2015
rob Uncategorized
Ok…. Busy week it has been just getting down to getting the conditioning workouts written. Saturday was another Jam packed one with 15.2 going down and some great weightlifting and then 2hours of trunk work with Louise and Colleen.
Well done to everyone who completed 15.2 thats 2 down and 3 to go now..
Next week I will be away at Andy Mackenzies on his Body weight certification. I will be taking the Friday Morning sessions then flying down to East Grinstead. Becca will be taking a 1830 and 1930 class on Friday night and Saturday will take the 8am and 10am class. There will be no weightlifting that day.
The open workout will be released on Friday Morning so we will just have to play it by ear and see what comes up.
The 8am class will be a standard #bobsgarage strength and conditioning session for those that would like to come in but would not like to do the open workout.
For Friday and Saturday – please book in advance so all sessions can be written and prepared before I leave.
————————————————————————————————–
soon as you come in, do your 2mins breathing, then do your hump and dumps, x’s and seg flow and then you will be ready for 2nd warmup and give us more time to do trunk stability work and lifting.
Merchandise shop
http://www.boxshop.me/shop/hashtagbobsgarage
miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.
Segmented flow and negative pressups –
Squat warmup – reverse hyperextensions inbetween warmup sets.
Core Protocols
Terrible 7’s 3 times a week for November –The goal – 7 sets without any rest. I am at 2 and a bit…
February challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 10secs without being sick
‘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 – 3 sets of terrible 7’s in a row
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 08/03
5rounds for time:
40m walking lunge
8 strict burpees – you may not rest on the ground any repeat offenders thats 3 strikes and your out will have to forgoe a forfeit on the sled 3x15sec 80m sprints
If your press-up strength is not their yet then we will be sticking with athletic burpees here.
Tuesday 10/03
10 rounds
10 inverted barbell rows if possible have feet on a box
5 kb clean and press Left 24/16kg
5 kb clean and press Right
200m run
Wednesday 11/03
5 rounds
15 Hang power cleans 70/35kg
10 Box jumps 24/20
Thursday 12/03
10 rounds
5 burpee pull-ups
2 broad jumps
Friday 13/03
Plyometrics
5×4 box jumps at a height you can rebound from top to bottom so rest at top of box
10>1
Wallballs
1>10
Knees to elbows
Saturday 14/03
8am
There is scope to complete your strength cycles at 8am also with individualisation.
10am
CrossFit Open workout 15.3
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 1, 2015
rob Uncategorized
What a great week it was, first 4 week strength cycles complete, you all experienced your first deload week! And we are now onto our 2nd strength cycle! I am very excited to where we are heading and evolving with this and hope you are too!
Yesterday was the first of 5 CrossFit Open workouts in which 5 of us took part!
Myself, Cat, Jamie Menary, John and Gregor. It was the end product of all your hard work, individualisation, careful attention to movement mechanics, mobility, activation and strict strength most highly noted was Cat’s power snatch at 35kg which she did 5 reps pain free and well. Well done to you all and we are just to wait on Becca completing her’s tomorrow morning.
Update on our warmup, as soon as you come in, do your 2mins breathing, then do your hump and dumps, x’s and seg flow and then you will be ready for 2nd warmup and give us more time to do trunk stability work and lifting.
core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 7th March 1400-1600 £25 – still on and spaces
Merchandise shop
http://www.boxshop.me/shop/hashtagbobsgarage
miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.
Segmented flow and negative pressups –
Squat warmup – reverse hyperextensions inbetween warmup sets.
Core Protocols
Terrible 7’s 3 times a week for November –The goal – 7 sets without any rest. I am at 2 and a bit…
February challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 10secs without being sick
‘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 – 3 sets of terrible 7’s in a row
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 02/03
5rounds for time:
15 Front squats (take from ground) 60/30kg
8 Athletic burpees – aim for max height on the jump and land in a athletic position.
Tuesday 03/03
12min AMRAP
3 HSPU scale for HSPU’s today will be wallwalks
20sec Plate hold 20/15kg
3 Goblet squats
Wednesday 04/03
Barbell complex
EMOTM 12 staying around 80-90kg for guys and 30-40kg for girls can increase first few rounds and start of at 70%
1 Clean
2 Push Jerk
3 Bar over burpees
Thursday 05/03
5 rounds
3 L pull-ups
5 Kb push press L
5 KB push press R
200m run
Friday 06/03
Plyometrics
5×3 box jumps at a height you can rebound from top to bottom so rest at top of box
3×3 consecutive broad jumps
4rounds for time:
4 bear crawls
8 goblet squats 24/16
16 kb swings 24/16
Saturday 07/03
8am
There is scope to complete your strength cycles at 8am also with individualisation.
Heats at 10am, everyone will be doing this.
CrossFit Open workout 15.2
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
