June week 3

June Announcements

BBQ and team workout organised for  Saturday 11th July

9am-11am (no weightlifting that day)

Dodgeball at Rhyze – 18th June 2000 (need to confirm numbers)

Core workshop will be on either 13th or 27th (cost £25)

 

Foundations back on as of start of July

 

Back to basics technique workshop starting end of June happening every 2 months

 

 

 

 

Monday 15/06/15

5 rounds

12 hang power cleans 60/40kg

14 american swings

1min rest

 

 

Tuesday 16/06/15

 

10min amrap

Start with a box under a pullup bar and brace yourself so that you hang with your chin over the bar.

When your chin is no longer above the bar drop off and run 200m

 

 

 

Wednesday 17/06/15

4rounds

6 deadlift 100/60kg

8 box jumps 24/20

10 burpees

 

 

 

 

 

Thursday 18/06/15

Weighted KB deadbugs

4x

10 arms only

10 legs only

1min rest

 

Ring dip progressions

5x5reps

 

Ring pressup hold

5mins

 

5x30on30off supermen

 

Conditioning optional

21-15-9

Wallballs

Toes to bar

40m sprint

 

 

Friday 19/06/15

Plyo

Depth jumps

4x 3reps with 30sec rest

 

3rounds

7 clean and jerk 90/50kg

14 bar over burpees

800m run

 

 

Saturday 20/06/15

40min partner hero wod

How to Join #BOBSGARAGE

There is a number of ways in which you can begin your training at #bobsgarage.

 

The first option is the free trial session that you can use at any of the scheduled sessions, in your trial session I will go over our yoga flow warmup, get an insight into your fitness level, injuries if any and problem areas we need to address be it in strength, mobility or skills.

 

The second option is to book into the beginner session held every saturday between 9-10am this is a beginner only session and will be used to help develop your strengths in the pullup, pressup, squating, deadlifting and bodyweight conditioning. You can use your trial session in this class also.

 

The 3rd option is to book into a foundation course which I will bring back in if there is enough demand – email me at rob@hashtagbobsgarage.co.uk

Here we will cover the mechanics to squat-deadlift- kettlebell training and the power clean. over 4 sessions at a cost of £45.

https://goteamup.com/p/106265-bobsgarage/memberships/11360/

June week 2

June Announcements

Friday’s 1930 class will be a yoga class held by Karen Breneman from Meadowlark

BBQ and team workout organised for  Saturday 11th July

9am-11am (no weightlifting that day)

Dodgeball at Rhyze – 18th June 2000 (need to confirm numbers)

Core workshop will be on either 13th or 27th (cost £25)

 

 

 

Monday 8/06/15

Death by burpees

On the first minute do 1 burpee then on the second do 2 and so on.

 

 

Tuesday 09/06/15

EMOTM 16

Odd minute – 1-5 hspu’s

Even minute – 5-10 strict pullups

 

 

Wednesday 10/06/15

10 thrusters 50/35kg

40m run

9 thrusters

40m run

8 thrusters

40m run

7 thrusterrs

40m run

6 thrusters

40m run

5 thrusters

40m run

4 thrusters

40m run

3 thrusters

40m run

2 thrusters

40m run

1 thruster

40m run

 

 

 

 

 

Thursday 11/06/15

10mins toes to bar practice

Ring row high reps

5x20reps

 

Wall facing handstand holds

Emotm 8 20-30sec holds

 

 

 

Conditioning

7min amrap

10  Knees to elbows

5     Box jumps

 

 

 

 

Friday 12/06/15

Plyo

Manual resistance hamstrings 4x3reps 30sec rest between sets

 

5rounds

12 American swings

20 wallballs

200m run

 

 

Saturday 13/06/15

Partner barbell complex

5 Rounds

6 power cleans 60/35kg

8 front squats

4 push jerk

10 bar over burpees

You go I go.

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