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Aces Barbell Programme: 24th & 26th February

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FRIDAY

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
KB high pulls

SUNDAY

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

Aces Strong Programme: 13th & 18th February

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MONDAY

Openers
Bicep opening curls x 5,5,5
Tricep opening extensions 5,5,5

Barbell landmine row 2 x 10
DB Z press 2 x 10-12

Wide grip pull ups 2 x Max

5 min Amrap
8 SA deadlifts
1 Length farmers carry

5 min Amrap
Bench press

5 min Amrap
Sandbag clean and press

Finisher – 30 Cal AB AFAP

SATURDAY

Warm up
X4
DB Lateral raises x 15s
DB Hercules hold 15s

X4
DB Lateral raises x 15s
DB Hercules hold 15s

3RM Sandbag press

Max rep sandbag squats

Sled lat pulls 3 x 4 lengths AFAP

300m Sandbag carry

Lee Valley CrossFit Programming: 13th-19th February

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Feb 13th-19th Warm up Strength Conditioning

Monday

x2
0:20 FLR
10 YsTsIs
10 Push ups
A.
Press
3×5 at 2011
Aero 80%
20min AMRAP
Trail run
Farmers carry – Around rig
0:15 L-sit

Tuesday

x2
Banded walks Front & back
20 Air squats
10 Bridge ups
A1.
Back squat
3×5 at 2011

A2.
Pull ups
3×8 at 2011

ME
12min AMRAP
6 Chin ups/12 Ring rows
0:30-0:45 FLR
18 Hollow rocks
SA KB front rack carry x2 lengths of gym each side

Wednesday

5 HHPC
5 Front squats
5 HHC
5 HPC
5 HC
5 PC
5 C
A.
Power cleans
3,3,3,3

Or

A.
Deadlift
5,5,5 at 2011

ME
x4
0:40 On
0:20 Off
DUs
XXXXXX
Sit ups
Wall balls

Thursday

x2
0:30 On
0:10 Off
AB
Plank
DUs
KB swings
Aero 80%
30min AMRAP
400m Run
20 GTOH (plate)
400m Row
10 Alternating DB snatch
20cal AB

8min Rest

7min Build to heavy prowler

Friday

x2
10 Clam shells
20 Air squats
15 Ring rows
A1.
Front squat
3×5 at 2011

A2.
Chin ups
3×5 at 2011

Aero 80%
12min AMRAP
6 Burpee box step over
12 KB swings
12 SA Thrusters (6 each side)
6cal AB

Saturday

x2
Bottom up KB carry
10 Push ups
10 Scap retractions
10 Pull aparts
A1.
Bench press
3×5 at 2011

A2.
Bent over Row
3×5 at 2011

Aero 80%
x4
18 Front rack lunges
500m Row
9 TTB/Laying leg raises
18 DUs

Sunday

5 Sntach grip push press
5 HHPS
5 OHS
5 HPS
5 PS
A.
Make up day
Partner
1:1 80%
x4
1:00
Burpees
1:00
Row/AB
Swap
2:00 Rest

Kennington CrossFit Programming: 13th – 19th February

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Feb 13th-19th Warm up Strength Conditioning

Monday

x2
10 Laying plate press
10 Air squats
5 Push ups
10 Air squats
5 Push press
10 Air squats
A.
12min E2MOM
70m-100m Row
Push press TnG: 4×6-8

Or

A.
Press: 4×6-8 at 2111 rest 2:00

Aero 80%
x4
2:30
5 TTB/Sit ups
5 DB Thrusters
15 DUs
2:30 Rest

Tuesday

Banded walks front/back
10 Lunge + stretch
Banded walks L side/R side
10 Inch worms
A.
Back squat Build to heavy 3 in 15mins

Or

Back squat: 3×6-8 rest 2:00

B.
Cleans (squat) TnG: 12min E2MOM x6-8reps

Or

B.
Deadlift: 5,5,5 rest 2:00

C.
Pick 3 mobility pieces and take time to complete then

Off

Wednesday

x2
10 Push ups
10 YsTsWs
10 Ring rows
3 Wall walks
A1.
Bench press: Build to tough 3 in 18mins

Or

A1.
Bench press: 3×6-8

A2.
CTB Chin ups: 4×8-10 rest 1:30-2:00L-sit hold: 4x(2×0:10-0:15)

Or

A2.
Ring rows: 3×10-12 at 4011 rest 1:00

ME
x2
0:40 On
0:20 Off
Goblet squat
Hollow rocks
Ring row hold
Reverse flys
x2
0:40 On
0:20 Off
Lunges
Weighted sit ups/sit ups
Bent over DB row
Bicep curls

Thursday

Aero 80%
40min AMRAP
20cal AB
20 Straight arm burpees
30 Air squats
400m Run
500m Row
50 DUs

Friday

10 Pass throughs
8 Snatch grip press
5 OHS
5 HHPS
5 HHS
5 HPS
5 HS
A.
Snatch: Build to moderate set 4×1.1.1
Working on precise movement and efficiency

Or

A.
Front squat: 3×6-8 rest 2:00

Aero 80%
x3
3:00 On
Row/AB
3:00 Rest

Saturday

x2
20 Banded pull aparts
10 YsTsIs
3-4 CTB pull ups/8 Ring rows
A1.
CTB pull ups: 4×8-10 rest 1:30-2:00

Or

A1.
BB Bent over row (pronated): 3×8-10 2:00 rest

A2.
Side plank: 3×0:30-1:30 each side rest 0:30 between sides

ME
7mins
Build to tough sled rope pull x2 lengths

7mins
Build to tough yoke carry x2 lengths

Sunday

x2
10 Push ups/Down dog
10 Banded lat pulls each side
0:20-0:30 Wall walk HS hold
A1.
Handstand practice

Or

A1.
SA DB press: 3×6-8 each side

A2.
L-sit hold: 4x(2×0:10-0:15)

2min On each
x2
Row
Farmers carry
Run (400m)
18 DUs + 6 KB swings
AB
3 Burpee box step ups + 3 Wall balls

Aces Barbell Programme: 10th & 12th February

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FRIDAY

LV1
A. Deadlift 3 x 8
B. Press 12-10-8

LV2
A. Deadlift 3 x 5
B. Press 3 x 5

BODYBUILDING
X4
DB Bench press x 12
DB Flys x 12
Lat plate raises x 12

X4
Strict pull ups x 6/ Banded lat pull downs x 10
BB Bent over Rows x 10
Bicep curls x 15

SUNDAY

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

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

BODYBUILDING
X3
A1 Walking lunges x 16
A2 Calf raises x 20

B1 Leg raises x 15
B2 Sit ups x 15

C1 DB row x 12
C2 DB lat raises x 12

D1 Bicep curls x 15-20
D2 DB Tri extensions x 15-20

Aces Strong Programme: 6th &11th February

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MONDAY

Warm up
X4
DB Lateral raises x 15s
DB Hercules hold 15sX4
DB Lateral raises x 15s
DB Hercules hold 15s

Landmine Row 3 x 10
DB Z Press 3 x 10
Wide grip pull ups 3 x Max
Or
Barbell row 3 x 10

Farmers carry max weight 2 x 2
Sandbag squat Max reps
Rope pulls 2 x 4

Sandbag carry 200m

SATURDAY

Y,T,I’s x10

X3
Supinated Barbell rows x 10
Barbell roll outs x 15

X2
Wide grip pull ups x max
Or
Ring rows x 8-10 at 2011

Yoke Carry – Build to max 2 lengths

EMOM 2 lengths sled sprint Must be under 20 sec. Go as far as you can

Lee Valley CrossFit Programme: 6th-12th February

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Feb 6th-12th

Warm up

Strength

Conditioning

Monday

KB deadlift
KB swing
SA KB swing
SA KB high pull
SA KB clean
SA KB press
SA KB push press
A.
Deadlift: 5,5,5 at 2011
Aero 80%
Partner

Partner 1:
1:00 Row
Partner 2:
1:00 Burpees
2:00 Rest
Partner 1:
1:00 Wall balls
Partner 2:
1:00 DUs
2:00 Rest
Partner 1:
1:00 Row
Partner 2:
1:00 Burpees

5:00 Rest

Partner 1:
1:00 Wall balls
Partner 2:
1:00 DUs
2:00 Rest
Partner 1:
1:00 Row
Partner 2:
1:00 Burpees
2:00 Rest
Partner 1:
1:00 Wall balls
Partner 2:
1:00 DUs

Tuesday

x2
Banded pass throughs
FLR 0:30
10 Push ups
Chin up/Ring row hold 0:30
10 Ring rows
A.
Press
3×5 at 2011
ME
x4
SA DB Bench press x10 each side
20 Banded goodmornings
x4
20 Ring rows
20 Goblet squats

Wednesday

x2
10 Clam shells
20 Air squats
10 Bridge ups
10 Scap depressions
A.
Back squat: 3×5 at 2011

B1.
Pull ups: 3×5

ME
12min AMRAP
12 Push ups
12 Hollow rocks
Pull ups (kipping x12, strict x6, ring rows x12)
Plank 0:45-1:00

Thursday

x2
Bottom up KB carry
10 Push ups
20 Seated leg raises each side
10 Pull aparts
A1.
Handstand practice

A2.
L-sit: 3x(2×0:10)

Aero 80%
x2

x2
1:00 On
1:00 Off
Row
Burpees
Rope slams

*4:00 Rest between rounds*

Friday

KB deadlift
KB swing
SA KB swing
SA KB high pull
SA KB clean
SA KB press
SA KB push press
A1.
Bench press: 3×5 at 2011

A2.
SA DB row: 3×5 each side at 2011

ME
x4
0:40 On
0:20 Off
Side plank
Farmers carry
Sit ups
Lunges

Saturday

x2
0:30 On
0:10 Off
AB
Push up/down dog
Inch worms
DUs
Straight arm burpees
A. Make up day Partner WOD
x2
1,000m Row
40 DB Snatch
100 DUs

Sunday

10 Banded walks front/back
20 Air squats
10 Bridge ups
10 Banded walks left/right
20 Air squats
10 Bridge up
A.
Front squat: 3×5 at 2011

B.
Chin ups: 3×5 at 2011

Aero 80%
x6
0:30 On
0:30 Off
Round 1: Row
Round 2: AB

*3:00 Rest between rounds*

Kennington CrossFit Programme: 6th-12th February

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Feb 6th-12th

Warm up

Strength

Conditioning

Monday

Banded walks front/back
10 Lunge stretch
Banded walks L side/R side
10 Inch worms
A.
Back squat Build to heavy 3 in 15minsOr
Back squat: 3×6-8
B.
Cleans (squat) TnG: 12min E2MOM x6-8reps
Or
B.
Deadlift: 5,5,5 rest 2:00
C.
Pistol progressions
Or
C.
Bulgarian split squat: 4×6-8 each side rest 1:00 between legs

Tuesday

x2
10 Push ups
10 Banded lat pulls each side
0:20-0:30 HS hold
A.
Kipping HSPU: 4×8-8 rest 2:30Or
A.
DB bench press: 3×8-10 at 3011 rest 2:00
Lac
x2
1:00
Shuttles
1:00
Burpees
2:00
Row/AB
12:00 RestOr

ME
7min
7 GTOH
7 Plate press
7 Sit ups

6:00 Rest

7min
Build to max:
x4
1 Prowler rope pull FAST
1 Prowler push FAST

Wednesday

x2
15 Ring rows
0:30 FLR
Trap 3 Raise
3 Wall walks
2×5 Kip swings
A.
Bar muscle up transitionsOr
A.
Chin ups: 5-6×2 at 8111 rest 2:00
Flush
18min AMRAP
4 Lengths prowler push (light)
5 Lengths KB front rack carry
60 DUs
7 Sit ups
8 each side alternating DB/KB snatch

Thursday

10 Pass throughs
8 Snatch grip press
5 OHS
5 HHPS
5 HHS
5 HPS
5 HS
A.
12min E2MOM
5 Overhead squatsOr
A1.
12min E2MOM
8-10 Sandbag/Goblet squats
Aero
x4
2:30
3 Thrusters
6 Pull ups
2:30 Rest

Friday

10 Pass throughs
8 Snatch grip press
5 OHS
5 HHPS
5 HHS
5 HPS
5 HS10 Stiff leg deadlift
5 HHPC
5 Front squats
5 HHC
5 HPC
5 HC
5 PC
5 C
A.
Power snatch TnG: 4×4-6 rest 2:00Or
A.
Power snatch: 4×3 rest 2:00
Or
A.
Snatch grip deadlift: 3×5-8 2011 2:00 Rest
Sharpener

x5
8 Push press BB/DB
8 Box jumps/Step ups
400m Run
*Each round must get quicker*

Saturday

20 Air squats
0:30 Air squat hold
0:30 Press hold
8 Press
8 Push press
0:30 Front squat hold
8 Front squats
8 Thrusters
A.
12min E2MOM
20 DUs
6-8 Thrusters BB/DBOr
A.
Front squat: 5,5,5 at 2011 rest 2:30
Lac
x2
3min AMRAP
5Power Cleans
7 Burpees
9cal AB/15cal Row
9:00 RestOr
15mins
15 GTOH (plate)
15 Burpees
200m Run
15 Air squats

Sunday

x2
20 Banded pull aparts
10 YsTsIs
__________
x3
3-4 CTB pull ups/8 Ring rows
20 Seated leg raises each side
A.
Kipping TTB: 4×7-10Or
A.
Strict TTB/Knee raises: 4×8-10
Flush
8min
250m Row
3 lengths Front rack carry
40 DUs3:00

8min
3 Sled rope pulls/Rope climb
12cal AB
0:45 FLR

Aces Barbell Programme: 3rd February

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FRIDAY

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

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

BODYBUILDING
X3
1:00 on 0:30 off
Step ups
Renegade rows
Goblet squat

X3
1:00 on 0:30 off
Bent over reverse flys + bicep curls
Leg raises + Sit ups
KB upright row + KB swings

SUNDAY

 OPEX ATHLETE CAMP