2nd – 8th March – The Fire Rises

Supplementary

– accumulate 100 reverse hyperextensions/back extensions/superman can be a combination

Scap pull-ups 5x10reps

Ring Dips max effort x5 or holds for beginners

Muscle activation station!

Sunday

Farmers walks 50metres 4sets max weight

Sled push max weight 80metres

Conditioning

Take 60% of weight and do:

 80m push out and back

Push/drag

Push- sprint- drag

Push – sprint –push

Monday

 

EMOTM 10mins

Overhead squat bare bar.

Pull-ups

Banded on the monkey bars

5sets different pull-ups pullup/neutralgrip/chinup/ T-style/ 10reps

Handstand holds – 1min on 1min off advanced, moderate 30secs on, beginner 10secs

Do for 15mins

Conditioning

Kettlebell swings

100 kettlebell swings – American

Every minute on the minute complete 3 burpees

Tuesday

30 on 30 off for 10mins sit in bottom of squat position

14min amrap

5box jump 30’

3cleans 225lbs

400m run

Wednesday

Supplemental – try to get done before class

Pullups – strength – eccentric  5reps pause for 1sec at top, middle bottom then jump up do 5sets

Do Barbell Glute bridges before 8sets of 8 ¼ reps

Strength

Back squat

5×5

EMOTM – 12mins

8reps Front squat odd minute 80%

8reps Back squat even minute 80%

3rounds

21 wallballs

15burpees

200m run

Thursday

 

Practice – kip/scap pullup

Knees to elbow work

4sets of 1min max efforts with 2min rest inbetween

Behind the neck push press

2-2-2-2-2

1mile run

50pressup

50 ring dips

1mile run

Friday

If doing the open workout tomorrow. Ensure you take this day as a rest day.

Pullup work – practice swing. And holds with weight.

Otherwise we will be working the Snatch Grip Deadlift  with explosive finish

2-2-2-2-2-2

400m repeats rest 1.30 between 6sets

Saturday

OPEN WOD 1

 

Training – First week of the Open

Supplementary – accumulate 100 reverse hyperextensions/back extensions/superman can be a combination

Ring rows do 4sets of 8-10reps at least twice this week.

Muscle up progressions – practice turnover from seated position everytime you come in and do a max effort ring dips every time also

Finally kettlebell single arm rows 4sets of 8reps at least 2twice this week.

Sunday

Emotm – bar holds at top of pullup bar 5secs on 25off for 5mins

 

Hang Cleans 5sets of 3 reps

4x 800m runs rest 3mins between each run

Monday

EMOTM 10mins

3pos snatch bare bar.

Back squat 5×7 reps

3rounds

10 Curtis –p’s 42.5/30kg

400m run

Tuesday

30 on 30 off for 10mins sit in bottom of squat position

Overhead squat 5×3 reps

20 Burpee pull-ups

10 Wall walks

200m run

15 Burpee pull-ups

8 Wall walks

200m run

10 Burpee pull-ups

6 Wall walks

200m run

5 Burpee pull-ups

4 Wall walks

200m run

Wednesday

10secs of 20off bar hangs for 6mins

4sets of max effort toes to bar 2mins rest inbetween each set

Scale to knees to elbows or knee raises if needed.

Push press 5sets of 3reps at 80% of max

7min amrap

4cleans 60/40

6 kipping pull-ups

10 box jumps

Thursday

Handstand holds

30secs on 30off for 11mins

More advanced can do hspu’s at the beginning, must be constant in the 30 secs no rest. If you are resting then you need to revert to wall walks not all the way back to the wall or handstands.

EMOTM 10mins

4 power cleans at 80% increase as needed after each minute

Friday

If doing the open workout tomorrow. Ensure you take this day as a rest day.

Otherwise we will be working the snatch and working up to a heavy but good technique single.

Then:

4 rounds

20 airsquats

20 pressups

20 abmat sit ups

200m run

Saturday

OPEN WOD 1

16 Feb-22 Feb Training

Skill of the week

– Kipping Swing

Supplemental exercises of the week

– Inverted Ring Rows 4x 6reps

– Pullup bar L-sit holds Max Effort holds

-Reverse hyper-extensions 40reps

Mobility Exercise of the week

5mins in bottom of the squat position and the savage glute yoga stretch

Points to note

– Everybody who has signed up for a membership please can you sign up as soon as you have used up your sessions, complete your goals and testing forms and get focused on small goals to hit in your strength/mobility/conditioning etc. Get booked in for your testing. Saturday is bodyweight tests sunday is barbell 1rep max’s.

New starters – Beginners – First class is on Saturdays at 11am. You must complete 4 induction classes before you may join us in training. Cost is £45 pay on Teamup. (If you bring a friend I will give you 50% back)

Memberships – 25 left at £55 before it gets raised back up to £75.

———————————————————————————————————————————–

Sunday

Ring Dips- 4x ME

Farmers carries

5x 75metres max weight

 

Conditioning

Team workout

pressups

abmat situps

airsquats

kettlebell swings

burpees

4x Sledge – 75m push

Groups of 3, reps per exercise are 150reps, groups of 4 it is 200

One group will begin with the sledge, one group will complete the sledge in the middle and one at the end.

You will push the sledge as a group, when you cant push it anymore another group member will take over and carry the weight of the sledge if you need to take it off.

 

Monday

Strength

Muscle activation – Barbell Glute bridges 8×8 1/4 reps

5×3 backsquat

(start of 4week strength cycle, next week 5×7, then 5×5, then 5×3)

amrap 12

left arm

8 single arm kb swings

4 kb presses

2 goblet squats

right arm – same drill

score is total rounds and reps completed in 12 minutes – try to keep the kb off the ground for the 12minutes or as long as possible. weight 16kg/12kg

 

 

 

Tuesday

Weighted Pullups (use a kettlebell)

5×3

work up to a heavy Push jerk

EMOTM 13mins

Push jerk 75% of 1rm

conditioning:

3rounds for time:

400m run

8 cleans 60/40kg

16 airsquats

 

Wednesday

Snatch Pulls 6×2

bent over rows 6x10reps

4rounds

25 wallballs

30 burpees

rest 3mins between rounds

 

 

Thursday

False Grip Ring pullups 5x4reps

EMOTM 14mins

Partner exercise – Iron Disciple Plank resistance band

10secs on 50 off

 

conditioning

10>1

toes to bar

1<10

wallwalks or HSPU

 

Friday

High hang Clean 1RM

body-weight chipper

800m run

Then:

2rounds

20 pressups

20 kipping pullups

20 jumping lunges

20 knees to elbows

20 leg levers

Then:

800m run

 

Saturday

Floor Press

5x3reps

 

conditioning

5rounds of:

5 MANMAKERS 24/16kg

10 Burpees

100m run

 

 

 

 

 

The next Evolution

Saturday
Test chin ups – looking for 20.
False grip Muscle up progressions
Then:
5rounds 30min time cap.
6 thrusters 60/40
400m run
6 Clean and Jerk 60/40 same bar.

Sunday
2 position snatch
Then:
10min IRON DISCIPLE AMRAP
3chins
1push press
1 squat
1 bar 50/30kg

Monday
8 Max Effort Isometric Holds in hang position
Overhead squat 2-2-2-2-2
Then
3rounds for time:
10DL 115% of BW
25 Box Jumps

Tuesday
Wall facing handstands
60secs on 60secs off for 10mins
Then:

EMOTM – 11mins
2 heavy ass Snatch (ASS TO GRASS)
80% or above of 1RM.

Wednesday
Deadlift
5×3
Then:
7 rounds
5 powerclean 155lbs
100m sprint
Rest: 1:1

Thursday
Pistol progressions
14mins
3rounds 90secs per round – 2minsrest between each round
6 back squat BW – Taken from floor.
Max effort pull-ups
Friday
Push – Pull
Lsit holds 10secs on x 10 (Power Endurance)
Rope climbs
Seated – hand over hand 10 reps legless
Inverted hands use of legs aloud. 20reps.

WOD
10rounds
10 Press-ups
12 Kettlebell swings 24/16kg
6 Kettlebell shoulder press
50m run

Saturday
Hero wod
Jack
10 push press 52.5kg
10 KB swings1.5pood
10 box jumps 24’’