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Check out Ronin on You Tube here!

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

Contact team@ronincrossfit.org now to arrange your 1-1 Free intro session!

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 the 27th of April

" I am John, Hear me cry !! "

” I am John, Hear me cry !! “

 

Monday – Max effort lower body

Level 1 -
Back squat 3×5

Level 2 -

3 rm back squat

Conditioning/Accessory

“Diane”

21-15-9
Deadlift 100/75
Handstand push-ups*

*level 1 scale – perfect push ups

buy out

Couch stretch – 1 min each leg
Self mulligan – 1 min each leg

Tuesday – Dynamic effort upper body

Level 1 -
Emom 12
Push press x3
Pull up/Pull up progression x3 (or failure)

Level 2 -

Emom 12

Split jerk – 65%

Conditioning/Accessory

AMRAP 12

400M run
10 Shoulder to overhead 50/30
rest 1 min

Buy out

Shoulder extension – spend 5 Mins working
on skin the cat
or shoulder extension with pvc pipe.

Wednesday – Dynamic effort lower body

Level 1 -
EMOM 12 – 1 power clean + 2 front squat

Level 2 -

Power snatch x2 80%

Conditioning/accessory

5 min AMRAP

5 burpees over the bar
4 power snatch 60/40*

rest 2 mins

5 min AMRAP

12 wall balls
4 overhead squat

* level 1 scale – power clean 50/30
**level 1 scale – front squats**

Buy out

Couch stretch – 1 min each leg
Self mulligan – 1 min each leg

Thursday

Rest/Catch up day

Olympic lifting – 0630 + 0730
Olympic lifting – beginners  - 1730
Olympic lifting – intermediate – 1830
Open gym @ 1930

Friday - max effort upper body

Level 1 -
Super set
Press 3×5
Banded lat pull downs 3×5

Level 2 -

Power jerk – 1 rm

Conditioning/accessory

15 min cap

600m run
100 double unders
50 over the box jumps 24/20
40 toes to bar
30 step ups 24/20
100 double unders
400 m run

Buy out

Shoulder extension – Spend 5 mins working
on skin the cat
or shoulder extension with pvc pipe.

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting Monday the 20th of April

wallball

Monday - max effort lower body

Level 1 -

Deadlift 3×5

Level 2 -

3 rm deadlift

Conditioning/accessory

Half “mary”

Amrap 10

5 hspu
10 pistols
15 pull ups

Level 1 scale

Mini “mary”

Amrap 10

5 perfect push ups
10 air squats
15 jumping pull ups

Buy out

Couch stretch – 1 min each leg
Self mulligan – 1 min each leg

 

Tuesday - dynamic effort upper body

Level 1 -
emom 12
Push press 5×3
Pull up/ pull up progression 5×5 (or failure)

Level 2 -
emom 12

Split jerk – 65%

Conditioning/accessory

5 rounds for time

200m run
6 shoulder to overhead 60/45
Rest 30 secs between rounds

10 min cap

Buy out

Shoulder extension – spend 5 mins working
On skin the cat
Or shoulder extension with pvc pipe.

 

Wednesday - dynamic effort lower body

Level 1 -
EMOM 12 – 1 power clean + 2 front squat

Level 2 -

Power snatch x2 75%

Conditioning/accessory

5 min amrap

10 wall balls
3 power snatch 60/40*

Rest 2 mins

5 min amrap

3 overhead squats**
5 burpees over the bar

* level 1 scale – power clean 50/30
**level 1 scale – front squats

Buy out

Couch stretch – 1 min each leg
Self mulligan – 1 min each leg

 

Thursday

Rest/catch up day

Olympic lifting – 0630 + 0730
Olympic lifting – beginners  - 1730
Olympic lifting – intermediate – 1830
Open gym @ 1930

 

Friday - max effort upper body

Level 1 -
Super set
Press 3×5
Banded lat pull downs 3×5

Level 2 -

Press – 5rm

Conditioning/accessory

For time

20 burpee box jumps 24/16
30 toes to bar
40 step ups 24/20
50 kb swings
5 shuttle sprints

12 min cap

Buy out
Shoulder extension – spend 5 mins working
On skin the cat
Or shoulder extension with pvc pipe.

 

Saturday 

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

 

Sunday

Gymnastics/mobility @ 1200

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Week starting Monday the 13th of April

barry wrecked

Monday – max effort lower body

Level 1 –
front squat 3×5

Level 2 –
3 rm OH squat

Conditioning/accessory

“nancy”

5 rounds for time

400m run
15 OH squats* – 45/30

12 min cap

*level 1 scale – 15 front squats

buy out

couch stretch – 1 min each leg
self mulligan – 1 min each leg

Tuesday – dynamic effort upper body

Level 1 –
emom 12
push press x3
banded lat pull downs x5

Level 2 –

emom 12

split jerk – 65%

Conditioning/accessory

8 min amrap

8 handstand push ups
16 alternating lunges
32 sit ups

buy out

shoulder extension – spend 5 mins working
on skin the cat
or shoulder extension with pvc pipe.

Wednesday – dynamic effort lower body

Level 1 –
EMOM 12 – 1 power clean + 2 front squat

Level 2 –

Power snatch x2 70%

Conditioning/accessory

4 rounds for time – 10 min cap

7 thrusters 60/45*
10 burpees over the bar

rest 60 seconds exactly between rounds

*level 1 scale – 40/30

buy out

couch stretch – 1 min each leg
self mulligan – 1 min each leg

Thursday

Rest/catch up day

olympic lifting – 0630 + 0730

olympic lifting – beginners – 1730
olympic lifting – intermediate – 1830
open gym @ 1930

Friday – max effort upper body

Level 1 –
super set
press 3×5
banded lat pull downs 3×5

Level 2 –

push press – 2 rm

Conditioning/accessory

for time :

100 double unders
30 kb swings – 24\20
200m run
30 box jumps 24/20
200m run
30 wall balls
100 double unders

10 min cap

buy out

shoulder extension – spend 5 mins working
on skin the cat
or shoulder extension with pvc pipe.

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting Monday the 6th of april

darragh and rory

Monday - max effort lower body

Level 1 -

back squat 5×5 ascending 

Level 2 –

HBBS – 1 rm 

Conditioning/accessory

21 – 15 – 9

push press 40/27.5
front squat

after each round (including the last one) do a 200m run + 2 rope climbs.

buy out

Tuesday - dynamic effort upper body

Level 1 -

EMOM 9
push press x3
+
pull up/p.u. progression x2

Level 2 –

EMOM 9

Power jerk X3 – 65%

Conditioning/accessory

9 min AMRAP

12 pull ups
10 weighted step ups 24/16
200 m run 
buy out

Foam rolling lats – 2 min each side

Wednesday - dynamic effort lower body

Level 1 -

1 power clean + 2 front squat 10×2

Level 2 –
EMOM 10
high bar back squat x2  - 85%

Conditioning/accessory

4 rounds for time

200m run
20 wall balls

rest 30 seconds exactly between rounds

10 min cap

buy out

partner hamstring distraction

Thursday

Rest/catch up day

olympic lifting – all levels @ 0630 + 0730

olympic lifting – beginners  @1730
olympic lifting – intermediate @1830
open gym @ 1930

Friday - max effort upper body

Level 1 -

super set
press 3×5
banded lat pull downs  3×5 (or failure)

Level 2 –

jerk 1 rm – any style 

Conditioning/accessory

7 min amrap

7 toes to bar
14 air squats

buy out

sled push x 4

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting Monday 30th of March

Monday – max effort lower body

Level 1 -

Deadlift 5×3

Level 2 -

Pause deadlift – 1rm

Pull the par from the floor, pausing for a full 2 count just below the knee cap on the concentric and the eccentric.

Conditioning/accessory

9 min AMRAP

10 toes to bar
20 double unders
30 wall balls

Buy out

Partner hamstring distraction

Tuesday – dynamic effort upper body

Level 1 -

EMOM 9
Push press x3
+
pull up/p.u. progression x2
Level 2 -

EMOM 9

Power jerk X3 – 65%

Conditioning/accessory

10 min AMRAP

10 pull ups
15 Kb swings 24 /16 (Russian)
30 sit ups

Buy out

Foam rolling lats – 2 min each side

Wednesday – dynamic effort lower body

Level 1 -

1 power clean + 2 front squat 12×2

Level 2 -
EMOM 12
high bar back squat x2 – 80%

Conditioning/accessory

4 rounds for time

200m run
20 wall balls

Rest 30 seconds exactly between rounds

10 min cap

Buy out

Partner hamstring distraction

Thursday

Rest/catch up day

Olympic lifting – all levels @ 0630 + 0730

Olympic lifting – beginners @1730
Olympic lifting – intermediate @1830

Open gym @ 1930

Friday – max effort upper body

Level 1 -

super set
press 3×5
banded lat pull downs 3×5 (or failure)

Level 2 -

push press 2 rm

Conditioning/accessory

12 min AMRAP

3 ground to over head – 60/40
6 pull ups
12 burpees

buy out

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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week starting monday the 23rd of march

GOPR0010

Monday – max effort lower body

Level 1 -

front squat 3×5 heavy but perfect

Level 2 -

oh squat – 2 rm

Conditioning/accessory

3 rounds for time

5 pull ups*
7 thrusters 40/30
9 burpees over the bar

6 min cap

*level 2 option : sub pull ups for 3 muscle ups.

buy out

partner hamstring distraction

Tuesday – dynamic effort upper body

Level 1 -

EMOM 9
push press x3
+
pull up/p.u. progression x2

Level 2 -

EMOM 9

Power jerk X3 – 65%

Conditioning/accessory

5 rounds for time

7 burpee box jumps 24/20
5 handstand push ups*
30 double unders

10 min cap

*level 1 : 5 perfect
push ups

buy out

Foam rolling lats – 2 min each side

Wednesday – dynamic effort lower body

Level 1 -

1 power clean + 2 front squat 12×2

Level 2 -
EMOM 12
high bar back squat x2 – 75%

Conditioning/accessory

10 min AMRAP

10 pull ups
15 Kb swings 24 /16 (Russian)
30 sit ups

buy out

partner hamstring distraction

Thursday

Rest/catch up day

olympic lifting – beginners @1730
olympic lifting – intermediate @1830
open gym @ 1930

Friday -open workout no. 5

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting sunday 15th of march

DSC02044

Monday – max effort lower body

Level 1 -
front squat 3×5

Level 2 -

Front squat – 2 RM

Conditioning/accessory

14 rounds for total reps

20 seconds work
30 seconds rest

alternating between:

burpees over the bar
KB swings – 24/16 (Russian)

buy out

Banded hip flexion – 2 mins each side

Tuesday – dynamic effort upper body

Level 1

EMOM 9

2 push press +
2 pull up/ pull up progression

Level 2 -

EMOM 9

Strict press X3 – 65%

Conditioning/accessory

30-20-10

thrusters – 20/15
double unders
sit ups

10 min cap

buy out

partner keg drill -
3 rounds -
30 sec on -
30 sec rest

Wednesday – dynamic effort lower body

Level 1 -
power clean + front squat 10×2

Level 2 -

EMOM 10
Front squat x2 – 85%

Conditioning/accessory

3 rounds

26 wall balls *
26 kb swings *
rest 30 seconds

*level 2 – unbroken sets,
every time you break a set, do 3 burpees

7 min cap

buy out

banded hip external rotation
3 mins each side

Thursday

Rest/catch up day

olympic lifting – beginners @1730
olympic lifting – intermediate @1830
open gym @ 1930

Friday – max effort upper body

Level 1 -
super set
press 3×5
pull up/ pull up progression 3×5 (or failure)

Level 2 -

weighted pull up 3 RM

Conditioning/accessory

9 min AMRAP

12 pull ups
18 wall balls
24 double unders

buy out
Foam rolling lats – 2 min each side

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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ronin leaderboard

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Week starting Monday 9th of March

Ronin movement series (Clean & Jerk)

Monday – max effort lower body

Level 1 -
Deadlift 5×3

Level 2 -

Sumo deadlift – 1 rm

Conditioning/accessory

14 rounds for total reps

20 seconds work
30 seconds rest

Alternating between:

Burpees over the bar
Thrusters – 45/32,5
Buy out

Banded hip flexion – 2 mins each side

 

Tuesday – dynamic effort upper body

Level 1 -
Superset
Push press 5×3
Pull up/ pull up progression 5×5 (or failure)
Level 2 -

EMOM 9

Strict press X3 – 65%

Conditioning/accessory

21-15-9

Push press – 45/32.5
Front rack lunges

7 min cap

Buy out

Partner keg drill -
3 rounds -
30 sec on -
30 sec rest

 

Wednesday – dynamic effort lower body

Level 1 -
Power clean + front squat 12×2
Level 2 -

EMOM 12
Front squat x2 – 80%

Conditioning/accessory

3 rounds

23 wall balls *
23 kb swings *
rest 30 seconds

*level 2 – unbroken sets,
every time you break a set, do 3 burpees

6.30 cap

Buy out

Banded hip external rotation
3 mins each side

 

Thursday

Rest/catch up day

Olympic lifting – beginners @1730
Olympic lifting – intermediate @1830
Open gym @ 1930

 

Friday – max effort upper body

Level 1 -
Super set
Press 3×5
Pull up/ pull up progression 3×5 (or failure)
Level 2 -

Strict press – 5 RM

Conditioning/accessory

10 min AMRAP

10 pull ups
15 Kb swings 24 /16 (Russian)
30 sit ups

Buy out

Foam rolling lats – 2 min each side

 

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting 3rd of march

Monday - max effort lower body

Level 1 - 

back squat 3×5 

Level 2 -  

HBBS – 5 RM 

Conditioning/accessory

14 rounds for total reps  

20 seconds work  

30 seconds rest  

alternating between: 

burpees over the bar  

power cleans 60/40 

buy out 

Banded hip flexion – 2 mins each side  

Tuesday - dynamic effort upper body

Level 1 - 

superset 

push press 5×3 

pull up/ pull up progression 5×5 (or failure)

Level 2 -  

EMOM 9  

Strict press X3 – 65%  

Conditioning/accessory

4 rounds  

50 double unders  

10 OH squat – 50/35 

rest 20 seconds exactly between rounds  

8 min cap  

buy out 

partner keg drill - 

3 rounds - 

30 sec on -

30 sec rest 

Wednesday - dynamic effort lower body

Level 1 - 

power clean + front squat 12×2 

Level 2 -  

EMOM 12  

Front squat x2 – 75% 

Conditioning/accessory

3 rounds 

19 wall balls *

20 kb swings *

rest 30 seconds 

*level 2 – unbroken sets, 

every time you break a set, do 3 burpees 

6 min cap 

buy out 

banded hip external rotation  

3 mins each side  

Thursday

Rest/catch up day

olympic lifting – beginners  @1730 

olympic lifting – intermediate @1830 

open gym @ 1930   

Friday - max effort upper body

Level 1 - 

super set

press 3×5 

pull up/ pull up progression 3×5 (or failure)

Level 2 -  

push press – 1RM  

Conditioning/accessory

12 min AMRAP  

3 shoulder to over head – 60/40 

6 pull ups  

12 burpees  

24 double unders  

buy out

Foam rolling lats – 2 min each side

Saturday 

Team wod @ 1000

Open gym @ 1100

Free intro class @ 1200 sign up HERE

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