18/09/17

Monday
3-3-3-3-3
Front Squats

4 Rounds
15 wallballs 9/7kg
15 cal ski

30 cal air bike checkout
Tuesday
5-3-1-AMAP at 80%
Deadlift
Bench

5-5-5-5-5
DB row
Nordic curls

3 rounds
20 second hollow holds
6 slam balls
Wednesday
3-3-3-3-3
hang clean, power clean, squat clean

20 min EMOM
1 Bear complex


Thursday

Tyre flip tekkers

Tabata
Box jumps
Push ups
KB swings
Burpees
Friday
5-3-1-AMAP
Squats
Shoulder Press

5-5-5-5-5
Horizontal row

10-10-10-10-10
DB walking lunges

3 rounds
1 min elbow plank
6 side throws Left
6 side throws Right
Saturday
1871 open day
workouts happening throughout the day

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11/09/17

Monday
Squat at 70%
5-5-5-5-5

Shoulder Press at 70%
5-5-5-5-5

4 rounds
20 cal bike/ ski
20 Kettlebell lunges
10 Dumbell press

Tuesday
Straight leg deadlift
10-10-10-10-10

5 rounds
15 Box jumps
12 Wall balls 9/7kg
10 Deadlifts 80/60kg
Wednesday
Rope climbs

10-9-8-7-6-5-4-3-2-1
Chest to bar
Ring dips
Sit ups


Thursday

Deadlift at 70%
5-5-5-5-5

Bench at 70%
5-5-5-5-5

In 3’s, 10 rounds
1 person 10 cal bike
the other 2 rest
Friday
Bent over row
10-10-10-10-10

100 Thrusters 40/30kg
3 buroees EMOM
Saturday
in pairs 25 min amrap
person 1 6 front squats then bar over burpees until person 2 comes back 60/40kg
person 2 300m run

12 min amrap
Person 1, 40 Double unders
Person 2, plank

04/09- 09/09

Monday 4th

3-3-3-3-3
Barbell snatch

5 Rounds for time
20 Wall balls
15 Kettlebell swings 24/16kg
10 Kettlebell front rack lunges 20/16kg

Tuesday 5th

Deadlift
10-8-5-3
AMAP @80%

Bench
10-8-5-3
AMAP @80%

10 minute AMRAP
20 Step ups
5 Tricep dips
5 Bar roll outs
Wednesday 6th

5x
Clean Complex

1 Hang clean
1 Power clean
1 Squat clean

20 minute EMOM
5 Pull ups
10 Push ups
15 Air squats

Thursday 7th

Rowing tekkers
5 x Max power output in 10 seconds

In pairs
Distance in 35 minutes
300m row
1 working, 1 resting
Score = total distance

Friday 8th

Squats
10-8-5-3
AMAP @80%

Shoulder press
10-8-5-3
AMAP @80%

10 minute AMRAP
10 Walking lunges
10 Bottom up kettlebell press
10 Deadbugs

Saturday 9th

3-3-3-3-3
Deadlift

50-40-30-20-10- Kettlebell Snatch
15 Box overs between each set

28/08- 02/09

Although Monday is a bank holiday, there is still a workout to do if you are in the gym.

Monday 28th

3-3-3-3-3-3-3-3
Squats @ 75%
3-3-3-3-3-3-3-3
Strict press @ 75%

10 minute AMRAP
10 Walking lunges
10 Bottom up kettlebell press
10 Deadbugs

 

Tuesday 29th

5 x 2 minutes intervals
Max rig hold
In remaining rime bent over row AMRAP

5 Rounds for time
500m Row
30 Push ups
Wednesday 30th

10-10-10-10-10
Clean & Jerk

30 Dumbell C&J 26/20kg

 

Thursday 31st

3-3-3-3-3-3-3-3
Deadlift @75%

3-3-3-3-3-3-3-3
Bench @75%

10 min AMRAP
20 Step ups
5 Tricep dips
5 Bar roll outs

 

Friday 1st

10 min EMOM
3 OH squats

Pull up tekkers

7 Rounds for time
7 Overhead squats 50/35kg
7 Pull ups
7 Down ups

 

Saturday 2nd

Double under tekkers
or
500 high singles every break 15 kettlebell swings

In pairs- 35 min cap
3 rounds for time
100 Sit ups
200 Double unders/ 400 single unders
400m Run

Finisher-
Squats 20/15kg to ‘bring sally up’

21/08/17-27/08/17

Monday

Thrusters
10-8-6-4-2-1

20 minute AMRAP, in three’s
P1- 300m row
P2- 12 burpees
P3- Rest

 

Tuesday

Toes to bar
10-10-10-10-10-10-10-10
or
technique

50-40-30-20-10
Double unders
sit ups

 

Wednesday

Deadlift
5-5-5-5-5-5-5-5

Bench
5-5-5-5-5-5-5-5

15 min AMRAP
20 cal row
20 kettlebell swings (24/16)
20 push ups

each round reps increase by 5

 

Thursday

Kettlebell snatch
9-6-3-1

T-bar row
10-10-10-10-10

4 Rounds
400m run
max set of goblet squats (32/24)

 

Friday

Squat
5-5-5-5-5-5-5-5

Shoulder press
5-5-5-5-5-5-5-5

7 min AMRAP
7 Thrusters (40/30)
7 box jumps

 

Saturday

Handstand tekkers

In pairs, 10 rounds
10 HSPU
10 Kettlebell cleans (32/24)
400m run together

14/08/17-20/08/17

Monday

Deadlift
Build to 75% then AMAP

Bench press
Build to 75% then AMAP

21-18-15-12-9-6-3
Kettle bell swings (24/16)
Dumbbell push press (20/14)

 

Tuesday

15-15-15-15-15
Pull-ups (go to failure on pull-ups, if you manage 12, you finish the reps on ring rows)

12 min AMRAP
5 power cleans (60/40)
10 Burpees
15 wall balls

 

Wednesday

Back squat
Build to 75% then AMAP

Strict press-
Build to 75% then AMAP

5 rounds for time
5 thrusters (50/40)
10 toes to bar
15 sit ups (15/10)

 

Thursday

3-3-3-3-3
Squat snatch

4 rounds for time
8 Overhead squats (40/30)
6 V-sit ups
4 wall climbs
2 lengths farmers walk (30/24)

 

Friday

6 sets of;
10 Front squats
20 walking lunges

20-18-16-14-12-10-8-6-4-2
Goblet squats (28/20)
push ups

 

Saturday

10 min EMOM
5 push press

In pairs
100 kettle bell swings
100 burpees
100 cal row

07th August- 13th August

Monday 7th

Strength

Front squat

10 min EMOM

5 reps 60 %

Conditioning

25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats

 

Tuesday 8th

Strength 70%

3-3-3-3-3-3-3-3-3-3- Deadlift

3-3-3-3-3-3-3-3-3-3- Bench

Conditioning

For 15 minutes

3,6,9,12,15,18 etc

Bodyweight deadlift

push ups

 

Wednesday 9th

Strength

10-10-10 – Single arm row

6-6-6-6 – Chest to bar pullups

Conditioning

4 min amrap

10 Plate GTOH 25kg/ Plate OH Lunge 25kg

1 min rest

4 min amrap

10 pullups/ 10 ring dips

1 min rest

10 kettlebell swings 32kg/ 10 DB push press 20KG

 

Thursday 10th

Strength

10-10-8-8-6-6-4-4-2-2- Overhead squats

Conditioning

5 rounds for time

2 length burpee broad jumps/ 10 toes to bar

 

Friday 11th

Strength 70%

3-3-3-3-3-3-3-3-3-3- Squats

3-3-3-3-3-3-3-3-3-3- Shoulder press

Conditioning

27-21-15-9

Cal row/ DB Thrusters 20KG

 

Saturday 12th

15 minutes Gymnastics weaknesses (Handstands/ skipping/ pull ups/ dips/ push ups)

pick one and work on it- Coach will help

Conditioning

100-80-60-40-20

wall balls 9/7/ sit ups

 

 

310717-060817

 

Monday 31

60% 1rm

Strength

5-5-5-5-5-5-5-5-5-5- Deadlift

5-5-5-5-5-5-5-5-5-5- Bench press

Conditioning

30-24-20-16- Lunges 20/16kg

20-16-12-8- Toes to bar

 

Tuesday 01

Strength

5-5-5-5-5- Handstand push ups

or

5x 30 second handstand holds

Conditioning

Death by push press 60/ 40kg

15 minute cap

 

Wednesday 02

Strength

6 sets of;

10 bent over rows, 10 cable seated row, 10 ring rows

Conditioning

In pairs

4km row, 3km run

Break down however you like

 

Thursday 03

Strength

60% 1 RM

5-5-5-5-5-5-5-5-5-5- Squats

5-5-5-5-5-5-5-5-5-5- Strict press

Conditioning

7 rounds

250m run

10 Plate Ground to overhead 20/15kg

10 goblet squats 32/24Kg

 

Friday 04

Strength

3-3-3-3-3-3-3-3-3-3- Cleans

Conditioning

21-15-9

Power cleans 60/40kg

Ring dips

 

Cheeky little finisher to follow

 

Saturday 05

Strength

10-9-8-7-6-5-4-3-2-1 pull ups

10-9-8-7-6-5-4-3-2-1 Ring rows

Conditioning

In pairs

2 rounds of;

3 min amraps

Push ups

squats

KB swings

Burpees

 

Sunday 06

session to be decided by coach

240717-300717

This is deload week. We will be dropping off the intensity and volume this week to give you a chance to recover before we move onto the next block of training.

Remember to bring your notebook to record your weights that you lifted and how many reps you managed to do on your last set.

This week we are working at 60%

monday 24

strength

squat 2×5 + 1×5+ (2-3 mins rest)

shoulder press 2×5 + 1×5+ (2-3 mins rest)

tri-set: 3 sets

pull ups x5 / split squats x5el / deadbugs x12

intervals

row 250m x3 60s rest between set

tuesday 25

10-10-10-10-10

Clean high pulls 

17 minute amrap

7 KB swings 32/24kg / 20 cal row/ 25 burpees

wednesday 26

strength

snatch 3×3 (2-3 mins rest)

deadlift 2×5 + 1×5+ (2-3 mins rest)

triset: 3 sets

ring dips x5 / hip thrusts x10 / plank 30s

tempos

run 400m x3 60s rest between sets

thursday 27

8-8-8-8-8-8-8-8

push press 

5 rounds for time

8 pull ups/ 8 thrusters 42.5 kg

friday 28

strength

squats 2×5 + 1×5+ (2-3mins rest)

bench press 2×5 + 1×5+ (2-3mins rest)

triset: 3 sets

pull ups x5 / walking lunges x20 / ab role outs x6

intervals

bike 500m x3 60s rest between sets

saturday 29

10-8-6-4-2-1

sumo Deadlift

Card game

hearts- 10 DB snatches/ diamonds- 20 push ups/ spades- 30 air squats/ clubs- 400m run

sunday 30

session to be decided by coach

170717-230717

This is the third week of the second block and will be the last week before a deload week next week. We will be doing 5 sets with your 5th set being as many as possible.

Remember to bring your notebook to record your weights that you lifted and how many reps you managed to do on your last set.

This week we are working at 85% of your 1rm no more no less.

monday 17

strength

squat 4×5 + 1×5+ (2-3 mins rest)

shoulder press 4×5 + 1×5+ (2-3 mins rest)

tri-set: 5 sets

pull ups x5 / split squats x5el / deadbugs x12

intervals

row 250m x5 60s rest between set

tuesday 18

10 min EMOM

3 Overhead squats

For time.

20 cal row/ 30 kettlebell swings/ 400m run/ 50 hollow rocks/ 400m run/ 30 kettlebell swings/ 20 cal row

wednesday 19

strength

clean or snatch 5×3 (2-3 mins rest)

deadlift 4×5 + 1×5+ (2-3 mins rest)

triset: 5 sets

ring dips x5 / hip thrusts x10 / plank 30s

tempos

run 400m x5 60s rest between sets

thursday 20

Thrusters

10-7-5-3-1-3-5-7-10

10 min EMOM

3 burpees every minute. Max reps of snatches in the remaining time.

friday 21

strength

squats 4×5 + 1×5+ (2-3mins rest)

bench press 4×5 + 1×5+ (2-3mins rest)

triset: 5 sets

pull ups x5 / walking lunges x20 / ab role outs x6

intervals

bike 500m x5 60s rest between sets

saturday 22

In pairs

5 x 250m farmer carry each/ partner holds plank

In pairs for 30 minutes

EMOM

5 pullups/ 10 push ups/ 15 air squats

sunday 23

session to be decided by coach