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