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Aces Barbell Programme: 12th & 14th May

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FRIDAY

LV1
A. Squat 12-10-8
B. Bench press 12-10-8

LV2
A. Squat 3 x 5
B. Bench press 3 x 5

BODYBUILDING
X2
C1. Stiff leg KB deadlift x 15
C2. Arnold press x 12
X2
D. 3 Pos push up x 4-6
X2
E1. Bicep curls x 15
E2. Tricep extension x 20
X2
F1. Pause sit ups 10-12
F2. Mountain climbers 20

SUNDAY

LV1
A. Deadlift 3 x 8
B. Bent over supine row 3 x 10-12
C. Bench Dips 3 x 12-15

LV2
A. Deadlift 3 x 5
B. Chin ups 3 x 5
C. Dips 3 x 8-10

BODYBUILDING
X2 0:30/0:10
Reverse flys
Push ups
Leg raises
Sit ups
KB high pulls

Aces Strong Programming: 8th & 13th May

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MONDAY

X4 No rest
15 sec Lateral raises palms down
15 sec Hercules hold thumbs up
15 sec Lateral raises thumbs up
15 sec Hercules hold palms down

A. Sandbag press 3 x 6

B. Rope pull 2 x 3 Lengths fast

C. OH Yoke carry or Sandbag 2 x 2 Lengths

D. Sandbag carry 300m

E. Prowler sprint 100m Max out

SATURDAY

A. Jefferson squat 2×6 each side

B. BB Bent over SA row 2×6

C. Wide grip pull ups 2 x Max

D. Sandbag squats 60% BW Max reps

E. Yoke carry 2 x 2 Lengths

F. 1K Run as fast as possible x3 E5MOM

Aces Barbell Programme: 5th & 7th May

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FRIDAY

LV1
A. Deadlift 3 x 8
B. Bench press 12-10-8

LV2
A. Deadlift 3 x 5
B. Bench press 3 x 5

BODYBUILDING
X2
0:40 on 0:20 off
DB press
Lateral raises
DB flys
Plank
Push ups

X2
0:40 on 0:20 off
KB Swings
Bicep curls
Leg raises
Sit ups
Tricep ext

SUNDAY

LV1
A. Squat 12-10-8
B. Bent over supine row 3 x 10-12

LV2
A. Squat 3 x 5
B. Chin ups 3 x 6-8

BODYBUILDING
X3
C1. Goblet squats x 16
C2. Walking lunges x 16
C3. Calf raises x 20

X3
D1. DB (x2) rows x 12
D2. Reverse flys x 16
D3. Plate/DB front raises x 12

E. Crazy 8’s Partner bicep curls 1-8-1

Weekly CrossFit Programme: 8th-14th May

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Warm Up

A

B

Monday

x3
200m Run
6 Land mine row each side
6 Clam shells each side
A1.
Back squat:
3×8-10 at 2111 rest 1:00
 
A2.
Wide pull ups:
3×8-10 at 2121 rest 1:00

 
Or

 
A2.
Sled rope pulls:
3x45m (3 lengths)

x3
1:00 On
0:30 Off
Goblet squat at 2011
Ring rows at 2110
30s Hollow rock/30s Arch rock
 
Rest as needed

 

Sprint

10s AB all out for cals

Tuesday

Shoulder stability
________
x4
10 Push
10 KB swings
A1.
Stiff leg deadlift:
3×8-10 at 2111 rest 1:00
 
A2.
Bench press:
3×8-10 at 2111 rest 1:00
ME

x4
20 KBS
20 Push ups
0:30-1:00 Plank

 
*UNBROKEN and for quality*

Wednesday

x2
5 Med ball front squats
5 Wall balls with 3s pause in catch
5 Wall balls
Banded walks Forward and backwards
Aero 80%

x2
8min
AB/Row (cals)
EMOM
6 Burpees
*Focus on consistent rpm/cals per hour*
 
6:00 Rest

 
Buy in: 400m Run
4min AMRAP
10 Wall balls
5 Med ball sit ups
Cash out: 400m Run

 
6:00 Rest

Thursday

x2
0:20 Straight arm side plank (L)
0:20 Straight arm side plank (R)
0:20 Ring rows hold
0:20 Ring rows
20 Air squats
A1.
Front rack backward lunge:
3×8-10 each side at 2011 rest 0:30 between sides
 
A2.
BB bent over row:
3×8-10 at 2111 rest 1:00
ME

x3
1:00 On each
Renegade row (2s hold at top of row + 5s hold between reps)
Row/AB
Panther crawl
1:00 Rest at end of round
 
3:00 Rest

 
2x200m Sandbag carry rest as needed

Friday

x2
10 Bridge ups
10 SL bridge ups each side
4 Wall walks
A1.
Glute bridge:
3×8-10 at 2111 rest 1:00
 
A2.
Tall kneeling DB press:
3×8-10 at 2111 rest 1:00
B1.

Banded good mornings:
3×25-30 at 20X1 rest 1:00
 
B2.
Dips:
3x max reps (minimum 6) at 2111 rest 1:00

 
Or

 
B2.
Decline DB bench press:
3×10-12 at 2111 rest 1:00

Saturday

x3
1:00 On each
DU technique
KB/DB clean technique
Aero 80%

x2
8min AMRAP
Row/AB
 
6:00 Rest

 
8min AMRAP
20 DUs
15 Air squats
0:20-0:45 FLR (rings or floor)
6 SA KB/DB hang clean + push press each side

 
6:00 Rest

Sunday

x3
4 Breath dead bugs
4 Sandbag cleans
8 Ring rows at 3121
A.
Sandbag squat:
3×8-10 at 2111 rest 2:00
 
B.
Sled rope pulls:
3x45m
ME

x4
30 Walking lunges
0:30-1:00 Side plank
15 Ring rows at 2110
0:30-1:00 Side plank

Aces Strong Programme: 1st & 6th May

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MONDAY

WARM UP
X2
Y,T,I’s 10 each

X2
Jefferson squat 5 each side

A. Yoke carry 3 x 2

B. Sandbag squat 3 x 8

C. SA Press 3 x 3

D. Sandbag carry 400m

SATURDAY

WARM UP
STIFF LEG BB DEADLIFT 3X5
Y,T,I’S 2X10 each
BICEP CURLS 5,5,5

PARTNER YGIG
X2
5 min AMRAP/1 min Rest
1. Sled lat pulls x2

2. Farmers cary x2

3. 20 Med ball Sit ups + 10 Push ups

CrossFit Sport Prerequisites

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Here are the prerequisites that anyone wanting to participate in CrossFit Sport  will need to complete.

 

The deadline to complete these will be 13th May. Testing can only be completed in CrossFit Sport sessions.

Enjoy!

Test

Male

Female

Back squat 1RM

150% of bodyweight 125% of bodyweight

Deadlift 1RM

125% of back squat 125% of back squat

Power clean 1RM

66% of back squat 66% of back squat

Power snatch 1RM

51% of back squat 51% of back squat

Press 1RM

65% of pull up (bw+weight) 65% of pull up (bw+weight)

Dip (bars) 1RM

30% of bodyweight 15% of bodyweight

Pull up (pro) 1RM

30% of bodyweight 15% of bodyweight

Tabata sit ups

10+ reps 10+ reps

CrossFit GPP TESTING Programme: 1st-7th May

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Warm Up

Strength

Conditioning

Monday

x3
0:30 On
0:10 Off
AB/Row
Squat hold + Hip raise
Push up down dog
Plank
Aero 80%
Partner WOD
35min AMRAP
1,000m Row
200m Run/Plank
30 Med ball sit ups
40 Wall balls
50 DUs (each)/Ring row hold
60 DB snatch (30 each & 15 each side)

Tuesday

x2
0:30 AB
0:30 FLR
x2
0:30 Row
0:30 Pass throughs
x2
0:30 Banded pull aparts
0:30Air squats
10mins
Turkish get ups:
Build to tough 2 on each side

 

 

T
0:30 AB peak wattage
1:00 Rest
0:30 AB peak wattage

Wednesday

x2
4 Sand bag clean to shoulder
0:30 Side plank (knees)
x3
10 Stiff leg DL
4 Breath dead bugs
T
Sandbag press:
10RM
T
6min AMRAP
At 50%-60% of BW
6 SADL + 15m SA carry (L)
6 SADL + 15m SA carry (R)

Thursday

Partner YGIG
2:00 On
1:30 On
1:00 On
0:30 On
AB/Row*Use rest time to prep for test make up*
T
Make up
T
10min
AB/Row max cals

Friday

x2
8 Land mine row each side
16 Alternating lunge + stretch
6 Jefferson squat each side
T
Sled rope pulls:
3min EMOM
Max weight 45m (3 lengths)
*Each pull and push back has to be under 1:00*

 

 

T
Sandbag squat:
10RM

Saturday

x3
4 Breath dead bugs
30m Front rack carry
4 Sandbag cleans
T
Sandbag carry:
Max lengths of gym (15m) with 60% of BW
T
Make up

Sunday

Choose appropriate warm up from above T
Make up
T
Make up

Weekly CrossFit Programme: 23rd-30th April

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Warm Up

Strength

Conditioning

Monday

x3
15m Side crab walk each way
Land-mine row
A. Alternating DB/KB decline bench press:
3×6-8 each side at 3111 rest 0:30

B1. Half kneeling SA DB/KB press:
3×6-8 each side at 3111 rest 0:30

B2. SA DB/KB Row:
3×8-10 each side at 3110 rest 0:30

Aero 80%
x4
Partner YGIG
500m Row Or 30cal AB

Partner relay

Tuesday

x2
0:20 SL balance on each
8 Stiff leg deadlifts
__________
x2
0:30 Banded hip flexor stretch
16 Forward lunges
A1. Bulgarian split squat (BB front rack):
3×6-8 each side at 3011 rest 0:30

A2. Double KB SL romanian deadlift:
3×6-8 each side at 3111 rest 0:30

ME
8min AMRAP
20 DUs
0:20 Wall squat hold
0:30-0:45 Plank

Wednesday

x2
200m Run
15m Spiderman crawl
0:45 DU or practice
15m Inchworms
A.
10mins
Farmers carry:
Build to tough 30m
Aero 80%
x2
4min AMRAP
400m Run
AMRAP
5 Ring rows
10 Air squats
3:00 Rest

4min AMRAP
400m Run
AMRAP
5 Burpees
10 KB swings
3:00 Rest

Thursday

15m Panther walk
15 Pass throughs
0:15 Side raises thumbs up
0:15 Side raises hold thumbs up
0:15 Side raises palms down
0:15 Side raises hold palms down
15m Panther walk
15 Pass throughs
A1. Bench press:
3×8-10 at 3111 rest 0:30

A2. BB bent over row (sup):
3×8-10 at 3110 rest 1:00

B. Standing alternating press:
3×6-8 each side at 3111 rest 1:00

ME
x3
1:00 On each
BB Bicep curls
Rev flys
Banded tricep extensions
Flys

Friday

x2
6 Jefferson squat each side
4 Sandbag cleans
6 Stiff leg deadlifts
A.. Sandbag squat:
3×6-8 at 2011 rest 3:00

B.. Stiff leg deadlift:
4×6-8 at 3111 rest 2:00

ME
x3
0:40 On
0:20 Off
SA farmers carry
Lunges
SA farmers carry
Banded good mornings

Saturday

x2
Group A
x1
15m High knees
15m Ham kicks
5 Inch worms

Group B
Row/AB until Group A completes work

Aero 80%
Partner WOD
40min AMRAP
100 DUs/FLR
1,500m Row (250m)
20 Lengths Front rack carry/Plank
30 cal AB (5cals)
30 Burpee box step ups
400m Run

Sunday

x4
Group A
1:00 Row/AB

Group B
0:30 Ring row hold
0:30 Dead bugs

15 mins
Yoke carry:
Build to tough 2 lengths (30m)

2:00 Rest

15 mins
Sled rope pulls:
Build to tough 45m

2:00 Rest

Sharpener
x4
0:45 On each
KB/DB snatch
Wall balls
AB/Row

By: 0

Warm Up

Strength

Conditioning

Monday

x2
0:20 SL balance on each
8 Stiff leg deadlifts
__________
x2
0:30 Banded hip flexor stretch
16 Forward lunges
A1. Bulgarian split squat (BB front rack):
3×6-8 each side at 3011 rest 0:30

A2. Double KB SL romanian deadlift:
3×6-8 each side at 3111 rest 0:30

ME
x5
Partner 1:
20 OH walking lunges
Partner 2:
Plank

Tuesday

x3
15m Side crab walk each way
Land-mine row
A. Half kneeling SA DB press:
3×6-8 each side at 3111 rest 0:30

B1. SA DB decline bench press:
3×8-10 each side at 3111 rest 0:30

B2. SA DB Row:
3×8-10 each side at 3110 rest 0:30

Aero 80%
x6
Partner YGIG
200m Run

Partner relay

Wednesday

x2
200m Run
15m Spiderman crawl
0:45 DU or practice
15m Inchworms
Aero 80%
x2
5min
8 cal Row/6 cal AB
8 KB swings
32 DUs
3:00 Rest

5min
6 Burpees
6 Sit ups
12 Air squats
3:00 Rest

Thursday

x2
6 Jefferson squat each side
4 Sandbag cleans
6 Stiff leg deadlifts
A.. Sandbag squat:
3×8-10 at 2011 rest 3:00

B.. Stiff leg deadlift:
4×6-8 at 3111 rest 2:00

ME
x4
1:00 On each
Wall balls
FLR
Farmers carry

Friday

15m Panther walk
15 Pass throughs
0:15 Side raises thumbs up
0:15 Side raises hold thumbs up
0:15 Side raises palms down
0:15 Side raises hold palms down
15m Panther walk
15 Pass throughs
A1. Bench press:
3×10-12 each side at 3111 rest 0:30

A2. BB bent over row (sup):
3×10-12 at 3110 rest 1:00

B1. Tall kneeling alternating press:
3×6-8 each side at 3111 rest 1:00

B2. Alternating high pull:
3×8-10 each side at 3111 rest 1:00

ME
9min AMRAP
12 Laying leg raises
0:30 Side plank
3.3 Strict chin ups/12 Ring rows
0:30 Side plank

Saturday

x2
Group A
x1
15m High knees
15m Ham kicks
5 Lateral hop and land each side

Group B
Row/AB until Group A completes work

Aero 80%
Partner
x4
2:00 On each
Partner 1:
Row/AB
Partner 2:
20 DUs + 5 Burpees (no push up)
x4
2:00 On each
Partner 1:
Gym shuttles
Partner 2:
Front rack carry

Sunday

x4
Group A
1:00 Row/AB

Group B
0:30 FLR
0:30 KB swings

 Aero 80%
8min AMRAP
8 SA KB/DB clean + push
press
8 Sit ups
200m Run

2:00 Rest

15 mins
Backward prowler drag:
Build to tough 3 lengths (45m)

2:00 Rest

15 mins
Sandbag carry:
Build to tough 400m

Aces Barbell Programme: 14th & 16th April

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FRIDAY

LV1
A. Deadlift 3 x 8
B. Bench press 12-10-8

LV2
A. Deadlift 3 x 5
B. Bench press 3 x 5

BODYBUILDING
X3
0:40 on 0:20 off
DB press
Lateral raises
FLR
Push ups

X3
0:40 on 0:20 off
KB Swings
Bicep curls
Sit ups
Tricep ext

SUNDAY

LV1
A. Squat 12-10-8
B. Bent over supine row 3 x 10-12

LV2
A. Squat 3 x 5
B. Bent over supine row 3 x 6-8

BODYBUILDING
X4
Goblet squats x 16
Walking lunges x 16
Calf raises x 20

X4
Sled lat pulls x 2 Lengths
Reverse flys x 16
DB/KB shrugs x 12