June week 1

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 week 5

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 week 3

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 week 2

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 week 1

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

April week 5

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

 

 

 

 

April week 4

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

 

 

April Week 3

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

 

 

 

April week 2

 

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
Clean Pull – 3 x 3
Back Squat – 3 x 5

Wednesday

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Thursday

Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Week 2

Use same or similar weights as week 1 with this increased volume.

Monday

Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

Wednesday

Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

Thursday

Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3

Saturday

Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1

Week 3

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

Tuesday

Power Snatch – 5 x 3
Hang Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

Thursday

Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

 

Week 4

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2

Tuesday

Power Snatch – 5 x 2
Power Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2

Thursday

Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

April Week 1

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