Watch our video then try CrossFit for free!

Check out Ronin on You Tube here!

And our new video ‘The girls of Ronin’ – http://youtu.be/-fE-4-HPXxU

Free intro every Saturday from 12.00 -1.00

If you’d like to give CrossFit a try, this is a short introductory class, during which we can discuss your goals and give you a brief description of the CrossFit program. We’ll also run you through a light workout. Just wear clothes suitable for training and bring some water. :)

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Week starting Monday 22nd September

Monday

Strength

HBBS 1RM

Conditioning

Helen

3 RFT

400m run
21 kb swings
12 pull ups

Tuesday

Strength

Deadlift 1 RM

Conditioning

Baselline 2.0

600m run

40 squats

30 sit ups

20 push ups

10 pull ups

Wednesday

Strength

Press 1RM
Push press 1RM

Conditioning

21-15-9

Thruster

Pull up

Friday

“Samson”

50 wall balls
2 FRONT SQUAT @ body weight (3/4 body weight for females)
50 BURPEES
4 FRONT SQUAT
50 KB SWINGS @ 24/16
6 FRONT SQUAT
50 OVER THE BOX JUMPS 24/20
8 FRONT SQUAT
5 ROPE CLIMBS (30 RING ROWS)
10 FRONT SQUAT
200M RUN

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Week starting Monday 15th of September

Monday

Strength

Pause back squat – 1 rm
2 count in the bottom position

Conditioning/accessory

12 minutes to find the heaviest complex of :

Power clean + high hang power clean + 2 front squats +
1 jerk

After each complex, immediately run 400m.
Rest no longer than 90 seconds between sets.

If you fail at a weight, load the bar with the last successful attempt and finish out the 12 mins at that weight

Tuesday

Strength

Pull up – 8×2 – 60%
60-90 second rest

OR

Bent over row – 8×5 – 70% (of 3 rm)
60-90 second rest

Conditioning/accessory

3 rounds for time

10 ring dips*
10 kb swings (american) 24/16
30 double unders

* scale to 15 push ups if needed

Wednesday

Strength

Front squat – 12×2 – 78%
60 second rest

Conditioning/accessory

Buy in:

Prowler sprints x 4

Pick from 10. 20, 30, or 40 kg load.**

Rest 2 mins

then

4 rounds

30 wall balls
20 sit ups
10 burpees onto a plate (5/10)

**Use a weight that allows you to go out and back without slowing too much.
This should be a sprint, i.e. you should not be walking at any point.

Friday

Strength

Power jerk 1 rm

Conditioning/accessory

10 min amrap

7 hspu* (go strict as long as possible)
5 c2b pull ups** (go strict as long as possible)
200m run

*scale to 12 push ups
**scale to bent over rows at 75% of 3rm or ring rows

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Week starting Monday 8th of September

Monday – max effort lower

Strength

Clean – 1rm

Conditioning/accessory

Amrap 7

6 deadlifts – 60% of 1 rm
15 wallballs

Tuesday

Dynamic effort upper

Strength

Pull up – 8×2 – 55%
60-90 second rest

OR

Bent over row – 8×5 – 65%(of 3 rm)
60-90 second rest

Conditioning/accessory

4 rounds

7 hspu/10 ring dips/15push ups
10 KB swings (american) 24/16
20 double under’s

Buy out

Cuban rows x 30 each arm

Wednesday – dynamic effort lower

Strength

Front squat – 12×2 – 75%
60 second rest

Conditioning/accessory

Band resisted sprints x4 rest 30

then

2 min rest

then

2 rounds

20 weighted step ups 24/20 – KB and 24/20 box
30 sit ups
400 m run

Buy out

Clamshells x 30 each leg

Friday – max effort upper

Strength

Snatch grip push press 3 rm

Conditioning/accessory

5 rounds – 12 minute cap

3 – high hang squat snatch 60/40*
5 – kb swing (american)
7 – pull ups (go strict as long as possible)
1 farmers walk (shuttle) single kb 24/16, swop arm half way

* Power snatch + overhead squat is acceptable but full squat snatch is preferable

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Week starting Monday 1st of September

Notes

-Next Monday at 10am is our First Ladies only class for non members. Please do your bit for us by spreading the word and helping to kick things of with a bang!

-Be ready for Sunday mornings beach WOD! Keep up to date with this and all activity on our Facebook page…

Get it sons :)

Monday

Strength

Box squat – 3 rm

Box set at parallel (90 degree angle at the knee)

Conditioning/accessory

3 rounds

10 weighted lunges 24/16

8 burpees

6 power cleans 60/40

Tuesday

Strength

Pull up – 8×2 – 50%

60-90 second rest

OR

Bent over row – 8×5 – 60%(of 3 rm)

60-90 second rest

Conditioning/accessory

Amrap 7

15 push press 30/15
20 kb swing (american) 24 16

Cash out – face pulls x 40

Wednesday

Strength

Front squat – 12×2 – 70%
60 second rest

Conditioning/accessory

4 rounds

10 squatting box jump

10 toes to bar

20 double unders

Cash out – clamshells x 25 each leg

Friday

Strength

Strict press 3 rm

Conditioning/accessory

3 rounds

5 hang power snatch 60/40

7 ring dip

9 burpee over the bar

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Week starting Monday 25th of August

Monday

Strength

Front squat 1 rm

Conditioning/accessory

4 Rounds

8 RDL – heavy
12 wall balls
20 sit ups

Buy out :
40 banded abductions left and right

Tuesday

Strength

Snatch push press 8×3 – 65% – 45 seconds rest

Conditioning/accessory

Amrap 10

20 strict press – 20/15
15 KB swings 24/16
5 strict pull ups

Buy out
Keg stretch x 2 mins

Wednesday

Strength

Box squat 10×2 -80%

Conditioning/accessory

Buy in
6 banded sprints – rest 30 secs (one partner sprints out, the other sprints back)

4 rounds

20 barbell step ups – 50% bodyweight *
20 sit ups

* front rack position, alternating, stand up completely with both feet fully on the box to complete the rep

Buy out :

Clamshells x40 left and right

Friday

Strength

Strict press 3rm

Conditioning/accessory

2 rounds

14 lateral burpees (over the bar)
12 single arm KB swing (6L6R)
10 Pull up *
8 push up
6 bent over row – heavy
400 m run

10 min cap

*go strict as long as possible

Cuban rows

20 reps l+r – light weight

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Week starting Monday 18th of August

Monday

Strength

Overhead squat 1 rm

Conditioning/accessory

3 rounds

7 hang Power snatch 50/35
7 toes to bar
200 m run

Tuesday

Strength

Snatch push press
8 x 3 60% rest 30 seconds

Conditioning/accessory

For total time

20 burpees*
Rest 1 min exactly
15 burpees *
Rest 1 min
10 burpees *
400m run

* onto a 15kg plate

Cash out

50 banded face pulls

Wednesday

Strength

Box squat 10×2 – 75%
Rest 30 seconds

Conditioning/accessory

3 rounds

10 Squatting box jumps
10 toes to bar
Single arm Farmers carry – 1 shuttle 24/16 KB (left arm out,right arm back)

Cash out

40 banded leg abductions L+R

Thursday

Open gym 5.30-6.30pm
Olympic lifting 6.30-7.30pm
Open gym 7.30-8.30pm

Friday

Strength

Weighted pull up 1 rm
Or
Bent over row 3 rm

Conditioning/accessory

4 rounds

5 push press – 60%
10 ring dips (scale to banded push ups or regular push ups)
Run 200 m

IMG_2909.JPG

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Week starting Monday 11th of august

Monday

Strength

deadlift 1rm

conditioning/accessories

3 rounds

10 front squats – 70%
400m run

Tuesday

Strength

snatch push press 8×3 – 55%

conditioning/accessories

8 min amrap

8 bent over rows – 40/25
8 push ups

finisher :
50 banded face pulls

Wednesday

Strength

box squat 10×2 -70%
30 secs rest

conditioning/accessories

banded sprints x 4

Rest 2 mins

21-15-9

wall balls
kb swings (russian)
200 m run after each round

Friday

Strength

push press 2 rm

conditioning/accessories

8 min amrap

5 pull ups
5 ring dips
overhead kettlebell walk (1 shuttle) 24/16

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Week starting Monday 4th august

Monday ME LB

Strength

Back squat 1 rm

Conditioning/accessory

Amrap 10
2 hang power cleans (above the knee) – bodyweight / 3/4 bodyweight
20 wall balls

Tuesday DE UB

Strength

Press 8×2 -70 %

Conditioning/accessory

4 rounds

20 KB push press – (10L,10R) 24/16
10 barbell bent over row – heavy
10 push ups

Wednesday DE LB

Strength

Cleans 10×1 – 80% – 30 secs rest

Conditioning/accessory

Resisted band sprints – backwards x 4 (one partner runs out, the other runs back, rest 30 secs)

Then

4 rounds

10 power cleans – 60%
10 burpees over the bar

Friday ME UB

Strength

Snatch grip push press (behind the neck) 3rm

Conditioning/accessory

3 rounds

10 Overhead lunges (5L5R)
6 strict pull ups
200 m run

20140805-084109.jpg

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Week starting Monday 28th of July

Monday ME LB

Strength

Front squat – 1RM

Conditioning/accessory

AMRAP 10

10 RDL – 50% of deadlift 1rm
10 burpees over the bar
10 toes to bar

Tuesday DE UB

Strength

Press 8×2 – 65% – 30 secs rest

Conditioning/accessory

3 rounds

16 KB push press (8L,8R) Heaviest possible
12 wall balls
8 pull ups

Wednesday DE LB

Strength

Clean 10×1 75%

Conditioning/accessory

Buy in – 4 band resisted sprints (one partner runs to wall, change over, other partner runs back, rest 30 seconds)

AMRAP 10

Pinch grip plate carry – 1 shuttle – 15/10 each hand
10 burpees onto plates (plates stacked one on top of the other)

Friday ME UB

Strength

Jerk 1 rm (from rack)

Conditioning/accessory

6 mins

Establish a 10 rm push press – (no jerk)

Then

4 rounds

200 m run

10 barbell bent over rows (heaviest possible)

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Week starting Monday 21st of July

Westide barbell inspired strength cycle

Main lifts

Max effort

Squat : front, back, box

Deadlift : conventional, sumo, RDL

Press : push press, snach grip, strict

Dynamic effort

Squat: box- close , wide , parallel, low

Deadlift : power clean, power snatch,

Press : push press, snatch grip, strict

Pendulum wave

Squat : 12 x 2 – 70-85%

Deadlift : 10×3 – 60-85%

Press : 9×3 – 60-70 %

WEEK 1

Monday

Strength ME LB

Box squat – 1RM

20 mins

Conditioning/accessory

21-15-9

Squatting box jumps
Deadlifts – 50% 1rm

Tuesday

Strength DE UB

Press 8X2 -60%

Conditioning/accessory

3 Rounds

10 push press – 60%
5 strict pull ups
100m oh KB walk 12\16 (2 shuttles) Alternate arms after 50m

Wednesday DE LB

Strength

Clean 10×1-70% – 30 secs rest – strict

Conditioning/accessory

AMRAP 10 MINS

20 wtd lunge 24/16 (alternating)
30 abmat situps
40 double under’s

Friday ME UB

Strength

Pushpress 1 RM

Conditioning/accessory

4 rounds

8 HSPU (kipping)
8 KB swings (american) 24/16
8 pull ups

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