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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

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 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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Week starting Monday 14th of July

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

400m run
60 wall balls
200m run
30 wall balls
100m run (2 shuttle runs)
15 wall balls

Friday

Wod 6 “The Final” (20 minute cut off)

400m run

then

3 rounds of:

20 total box jumps 24/18″ (no contact with box aloud)

15 bar facing burpees

10 snatch 60/35kg (snatch, power or muscle)

5 bar muscle ups for males/10 chest to bar for females

then

50 meter walking lunge with plate overhead 25/15kg

Saturday @ 11am

Snatch 1 rm
Clean and jerk – 1 rm

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Week starting monday the 7th of july

Monday

strength/skill

superset:

A) pistol/ weighted pistol – 3×5 L+R

B) strict handstand push up 3×5

Conditioning

For total double unders

Every 90 seconds for 7 rounds

4 thrusters 45/32.5
4 burpees over the bar
ME double unders

Tuesday

strength/skill

superset:

A) legless rope climb – 5×1

B) hanging L sit – 5 x max hold (supported)

Conditioning

3 rounds for time

7 HSPU ( 3 wall walks)
5 power cleans – bodyweight / ¾ bodyweight
3 front squats
200 m run

Wednesday

strength/skill

superset:

A) weighted ring dips 5×5 *

B) pistol/ weighted pistol – 5×5 L+R

Conditioning

21-15-9

Burpees
Pull ups
KB swings 24/16

Friday

strength/skill

superset:

A) legless rope climb 5×1

B) strict handstand push up 5×5 (deficit)

Conditioning

Waterford throwdown wod 5 (amended)

(12 minute cut off)

10 pushpress 60/35kg
20 toes to bar
30 wallballs
40 double unders
200m medball run
40 double unders
30 wallballs
20 toes to bar
10 pushpress 60/35kg

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Week starting Monday 30th of June

Monday

strength/skill

superset:

A) pistol/ weighted pistol – 3×5 L+R

B) strict handstand push up 3×5

Conditioning

5 rounds for time

10 burpees
10 wall balls

Tuesday

strength/skill

superset:

A) legless rope climb -4×1

B) L sit – 5 x max hold (supported if possible)

Conditioning

10 min amrap

5 dead lift – 60/40
3 hang power clean
1 front squat
2 shuttle runs

Wednesday

strength/skill

superset:

A) weighted ring dips 5×5 *

B) pistol/ weighted pistol – 5×5 L+R

Conditioning

10 min cap

For time

600 m run
50 sit ups
40 squats
20 push ups
10 bar muscle ups/C2B pull ups
400m run

Friday

strength/skill

superset:

A) legless rope climb 3×1

B) strict handstand push up 5×5 (deficit if possible)

Conditioning

5 rounds for total time -12 min cap

200m run
20 burpees

Rest 1 min exactly between rounds

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Week starting Monday 23rd of June

Monday

strength/skill

superset:

A) pistol/ weighted pistol – 3×5 L+R

B) strict handstand push up 3×5

Conditioning

3 rounds for time (12 min cap)

30 wall balls
15 burpees
7 push press 60/40

Rest 1 min exactly between rounds

Stimulus :
anaerobic endurance, each round should be an all out sprint, unbroken sets all the way. Take your full minutes rest and focus on breathing and recovering as much as possible for the next round.

Tuesday

strength/skill

superset:

A) legless rope climb – 4 x1

B) L sit – 4 x max hold (if possible, do supported l sit on the rings or on the floor, otherwise do hanging l sit)

Conditioning

Amrap 15

400 m run
15 KB swings (american) 24/16
10 over the box jumps 24/20

Stimulus:
Aerobic capacity, keep moving for the whole 15 minutes, you should not need to take breaks, focus on breath control and keep pushing.

Wednesday

strength/skill

superset:

A) weighted ring dips 5×5 *

B) pistol/ weighted pistol – 3×5 L+R

Conditioning

20 minutes to establish the heaviest set of

Bear complex

Power clean
Front squat
Push press/jerk
Back squat
Push press/jerk

(Once the bar leaves the floor, it cannot be dropped until the complex is finished)

The movements must be broken ie. A cluster is not allowed, it must be power clean, front squat, push press etc

Friday

strength/skill

superset:

A) legless rope climb 4 x1

B) strict handstand push up 4xME

Conditioning

4 rounds for time

10 burpees over the bar
10 deadlifts 80/60
200m KB carry 16/12

Stimulus :
This is a grinder, the burpees and deadlifts will fatigue the legs and carrying the KB while running will make it harder for them to recover.

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