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 26th of January

Monday – max effort lower body

Level 1 -
deadlift 5×3

Level 2 -

Sumo Deadlift 3 rm

Conditioning/accessory

8 min cap

3 rounds

6 power snatch* 60/40
15 wall balls

rest exactly 30 seconds between rounds

*level 1 do power clean @ 60/40

buy out

banded hip extension x 2 mins each side
couch stretch x 2 mins each side
banded hip flexion x 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

Jerk x 3 – 65% (any style)

Conditioning/accessory

AMRAP 8 – for total reps (each round is 30 reps)

5 strict pull ups – any grip
10 HSPU – STRICT AS LONG AS POSSIBLE
15 kb swings – russian 24/16

 

buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Wednesday – dynamic effort lower body

Level 1 -
power clean + front squat 7×2
Level 2 -

EMOM 12

High hang squat clean x 2 – 85%

Conditioning/accessory

AMRAP 9

20 push ups
30 wall balls
40 sit ups
50 double unders

buy out

banded hip extension x 2 mins each side
couch stretch x 2 mins each side
banded hip flexion x 2 mins each side

Thursday

Rest/catch up day

open gym @1730
olympic lifting @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 3 rm

Conditioning/accessory

8 min cap

5 rounds

10 kb swings – american
10 strict pull ups
10 push ups

buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Saturday

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

 

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Week starting Monday 19th of January

Monday – max effort lower body

Level 1 -
Back squat 3×5

Level 2 -

High bar back squat 3 rm

Conditioning/accessory

9 min cap

3 rounds

12 (unbroken*) front squats 60/40
40 double unders

Rest exactly 30 seconds between rounds

*every time you drop the bar, do 2 burpees

Buy out

Banded hip extension x 2 mins each side
Couch stretch x 2 mins each side
Banded hip flexion x 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

Jerk x 3 – 65% (any style)

Conditioning/accessory

AMRAP 8

7 strict pull ups – any grip
12 HSPU – STRICT AS LONG AS POSSIBLE
18 kb swings – russian 24/16

Buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Wednesday – dynamic effort lower body

Level 1 – Power clean + front squat 7×2
Level 2 -

EMOM 12

High hang squat clean x 2 – 80%

Conditioning/accessory

4 rounds

10 jumping squats
20 KB swings – russian
200m run
rest 30 seconds between rounds

Buy out

Banded hip extension x 2 mins each side

Couch stretch x 2 mins each side

Banded hip flexion x 2 mins each side

Thursday

Rest/catch up day

open gym @1730
olympic lifting @1830
open gym @ 193

Friday – max effort upper body

Level 1 -

Super set

Press 3×5

Pull up/ pull up progression 3×5 (or failure)
Level 2 -

Press 2 rm – 3 count negative on each rep

Conditioning/accessory

Amrap 10

10 thrusters 45/32.5
2 shuttle runs

buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Saturday

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

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Week starting monday the 12th of january

Monday - max effort lower body

Level 1 -
front squat 3×5

Level 2 -

Power clean  1 rm

Conditioning/accessory

8 min cap

3 rounds

10 (unbroken*) front squats – 60/40
12 burpees

rest exactly 30 secs between rounds

*every time you drop the bar, do 2 burpees

buy out

banded hip extension x 2 mins each side
couch stretch x 2 mins each side
banded hip flexion x 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

Jerk x 3 – 65% (any style)

Conditioning/accessory

AMRAP 10 – for total reps (each round is 100 reps)

20 strict pull ups – any grip
20 kb swings – russian 24/16
20 kb push press – 10 each arm
20 sit ups
20 HSPU – STRICT AS LONG AS POSSIBLE

buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Wednesday - dynamic effort lower body

Level 1 -
power clean + front squat 7×2

Level 2 -

EMOM 12

High hang squat clean x 2 – 75%

Conditioning/accessory

8 min cap

4 rounds

16 wall balls
backwards bear crawl to bar (touch)
10 toes to bar
bear crawl to wall (touch)

buy out

banded hip extension x 2 mins each side
couch stretch x 2 mins each side
banded hip flexion x 2 mins each side

Thursday

Rest/catch up day

open gym @1730
olympic lifting @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 -

Power snatch 1RM

Conditioning/accessory

10 min cap

30 – 20 – 10

wall balls
burpees

buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Saturday

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

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Week starting Monday 5th of January

Note

Happy new year to all members! Lets make this year a big one full of PR’s and achievements. At Ronin there’s no such thing as ‘can’t’, only ‘won’t’.   :)

Welcome to our first Elements course of 2015 who start at 830pm tonight!

Paleo challenge starts tonight at 730pm upstairs in the old Rojo. €30 must be paid before the challenge starts.

 

Monday – max effort lower body

Level 1 – Back squat 3×5

Level 2 – High bar back squat – 1 RM

Conditioning/accessory

5 rounds

10 power cleans – 50/35
200m run

Rest exactly 30 seconds between rounds

10 min cap

Buy out

100 banded good mornings

 

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 mins

3x push press – 65%

Conditioning/accessory

14 min Amrap

10 pull ups
15 KB swings
20 wall balls

Buy out

 

Wednesday – dynamic effort lower body

Level 1 - Power clean + front squat 7×2

Level 2 – 2 position clean – knee + floor – 85%

Conditioning/accessory

In 11 minutes :

600m run

Then

Amrap
9 thrusters – 45/32.5
9 burpees over the bar
Buy out

Sled sprints x6

 

Thursday

Open gym @ 530pm

Olympic lifting @ 630pm

Open gym @ 730pm

 

Friday – max effort upper body

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

Conditioning/accessory

21-15-9

Push press 45/32.5
Pull up

Perform a 200 m run after each round

12 min cap

Buy out

100 band push downs

 

Saturday 

Team WOD @10am

Open gym @ 11am

Free intro class @ 12pm

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Monday 29th of December

Monday – max effort lower body

Level 1 -
deadlift 5×3

Level 2 -

deadlift – 3 RM

Conditioning/accessory

5 rounds

8 power cleans – 60/40
200m run

rest exactly 30 seconds between rounds

10 min cap

buy out

100 band pull throughs

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 mins

3x push press – 65%

Conditioning/accessory

12 min Amrap

20 sit ups
15 wall balls
10 burpees
buy out

100 band push downs

Wednesday – dynamic effort lower body

Level 1 -
power clean + front squat 7×2
Level 2 -

2 position clean – knee + floor – 80%

Conditioning/accessory

in 9 minutes :

600m run

then

Amrap
7 thrusters – 45/32.5
7 burpees over the bar

buy out

sled sprints x6

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 – 1 RM

Conditioning/accessory

21-15-9

KB swings – 24/16 – american
wall balls

perform a 200 m run after each round

12 min cap

buy out

100 band pull aparts

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Week starting Monday the 22nd of December

CHRISTMAS OPENING TIMES

-Closed 24th, 25th, 26th, 27th.

-Open gym on 29th & 30th at 10am for 2 hours.

-Closed 31st, 1st.

-Open gym Friday 2nd from 10am-12pm then classes as normal from Saturday 3rd.

**NOTE**
I HAVE PROVIDED A FULL WEEKS PROGRAM FOR ANYONE WHO WISHES TO TRAIN THROUGH THE HOLIDAY WITHOUT BREAKING THE PROGRAM.
THE GYM WILL BE OPEN AT THE TIMES AND DATES LISTED ABOVE.

Day 1 - max effort lower body

Level 1 - 
front squat 3×5 

Level 2 - 

1 + 1/4 front squat 1 RM 

Conditioning/accessory

5 rounds 

6 power cleans – 70/50
200m run 

rest exactly 30 seconds between rounds 

10 min cap 

buy out 

100 banded good mornings 

Day 2 - dynamic effort upper body

Level 1 - 
superset 
push press 5×3 
pull up/ pull up progression 5×5 (or failure)

Level 2 –

EMOM 9 mins 

3x push press – 65% 

Conditioning/accessory

10 min Amrap 

10 KB swings – 24/16
10 pull ups 
10 burpees 

buy out 

100 band pull aparts 

Day 3 - dynamic effort lower body

Level 1 - 
power clean + front squat 7×2 

Level 2 - 

EMOM 12 mins 

2 position clean – knee + floor – 75%

Conditioning/accessory

in 7  minutes :

600m run 

then 

Amrap 
5 thrusters – 45/32.5
5 burpees over the bar 

buy out 

sled sprints x6 

Day 4 - max effort upper body

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

Level 2 - 

snatch grip press (behind the neck) – 1 RM 

Conditioning/accessory

5 rounds for time 

30 double unders 
20 thrusters 20/15 
10 handstand push ups 

10 min cap

buy out

100 face pulls 

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Week starting Monday 15th of December

New levels system

Monday - max effort lower body

Level 1 – back squat – 5×3

Level 2 – high bar back squat – 3 rm

Conditioning/accessory

amrap 10

30 double unders
20 lunges
10 burpees

Buy out 

4 x sled pushes – heavier than last week  - rest 30-60secs

 

Tuesday - dynamic effort upper body

Level 1

Superset
Push press 5×3,
Pull up/ pull up progression 5×3  (or failure)

Level 2 – emom 9 mins

Power snatch x 3 – 65% of power snatch 1 rm

Conditioning/accessory

amrap 5 mins

7 push ups
10 pull ups – strict (any grip)

Rest 60 seconds

amrap 7

25 KB swings
3 shuttle sprints

Buy out 

100 face pulls

 

Wednesday - dynamic effort lower body

Level – 1

Power clean 7×2

Level 2 – Emom 10

Squat clean x 2  - 85% of 1rm clean

Conditioning/accessory

amrap 8

19 wall balls

7 power cleans 60/40

Buy out 

Sled sprints x 6 – sled only – rest 30-60 secs

1 sprint = 1/2 of a shuttle i.e. partner 1 sprints to the wall,
partner 2 sprints back.

 

Thursday

Open gym 1730-1830
Olympic weightlifting  1830-1930
Open gym 1930-2030

 

Friday - max effort upper body

Level 1

Super set

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

Level 2 – press 1 rm

Conditioning/accessory

30-20-10

Air squats
Double unders
Kb swings

10 min cap

Buy out

100 face pulls

 

Saturday

Wod 1000-1100
Open gym 1100-1200

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Week starting Monday 8th December

BUY ONE FOR YOUR LOVED ONES NOW!

BUY ONE FOR YOUR LOVED ONES NOW!

 

Monday – max effort lower body

Sumo deadlift – 2 rm

Conditioning/accessory

amrap 10 mins
20 double unders
10 weighted lunges – 45/32.5
5 burpee over the bar

Buy out
4 x sled pushes – heavier than last week  – rest 30-60secs

 

Tuesday – dynamic effort upper body

emom 9 mins
Power snatch x 3 – 65% of power snatch 1 rm

Conditioning/accessory

amrap 5
10 push press 45/32.5
7 strict pull ups
Rest 90 seconds
amrap 7
20 kb swings american 24/16
2 shuttle sprints

Buy out
100 band pull aparts

 

Wednesday – dynamic effort lower body

emom 12
Squat clean x 2  – 80% of 1rm clean

Conditioning/accessory
amrap 8 mins
16 wall balls
8 power cleans  – 60/40

Buy out

Sled sprints x 6 – sled only – rest 30-60 secs

 

Thursday

Open gym @ 530-630pm

Olympic lifting @630-730pm

Open gym @730-830pm

 

Friday – max effort upper body

Power snatch 1 rm

Conditioning/accessory

5 rounds for time
200m run
5 hang power snatch – 40/30
20 sit ups
12 min cap
buy out
100 band push downs

 

Saturday

Team WOD @10am

Open gym @ 11am

Free intro class @12pm

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Week starting Monday 1st of December

 

 

10417501_560922364038217_5051335813875992244_n

 

Another epic Ronin party success! Massive congrats to our award winners;

‘Bushido’ (Spirit of Ronin) – Joe Bishop

Most improved Male of 2014 – Colin McDonnell

Most improved Female of 2014 – Odharnait Kiernan

We’re extremely proud of how far everyone has come this year and can’t wait to see what 2015 brings for Ronin!

Monday - max effort lower body

Pause front squat – 3 rm

Conditioning/accessory

5 rounds

10 Bulgarian split squats – 40/30 –  5 each side (Training 0-3 months-air squats, Training 3-6 months-Unweigthed lunges)
8 burpee box jumps

Buy out 

4 x sled pushes – heavy – rest 30-60secs

 

Tuesday - dynamic effort upper body

emom 9 mins

Power snatch x 3 – 65% of power snatch 1 rm

Conditioning/accessory

amrap 5

5 strict pull ups (any grip)
5 push ups

Rest 2 mins

amrap 7

15 kb swings – american -24/16
2 shuttle sprints

Buy out 

100 band push downs

 

Wednesday - dynamic effort lower body

emom 12

Squat clean x 2  - 75% of 1rm clean

Conditioning/accessory

amrap 8 mins

12 wall balls
6 power cleans – 60/40

Buy out 

Sled sprints x 6 – sled only – rest 30-60 secs

 

Thursday

Open Gym @ 530-630pm

Olympic lifting @ 630-730pm

Open gym @730pm-830pm

 

Friday - max effort upper body

Push press 3 rm

Conditioning/accessory

21 -15 -9

Handstand push ups

Situps

Pull ups

(10 min cap)

Buy out

100 band pull aparts

 

Saturday

Team WOD @ 10am

Open gym @11am

Free intro class @12pm

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Week starting Monday the 24th of November

 

KevinCornell-193kg_2012-American-Open

 

Monday - max effort lower body

Pause back squat *- 2 rm

Conditioning/accessory

100 double unders

4 rounds

15 wall balls
15 kb swings 24/16

100 double unders

 

Tuesday - dynamic effort upper body

emom 9 mins

Push press x 3 – 65% push press 1 rm

Conditioning/accessory

3 rounds for time

20 jumping lunges
10 strict pull ups
10 strict handstand push ups

8 min cap

Buy out

100 band pull aparts

 

Wednesday - dynamic effort lower body

emom 10

Clean + hang clean – 85% of 1rm clean

Conditioning/accessory

amrap 10

5 clusters 60/40
10 burpee over the bar

Buy out

4x sled pushes light and fast sled + 40% bodyweight
rest 30-60 secs

 
Thursday

Open gym @530-630pm
Olympic lifting class @630-730pm
Open gym @730-830pm

 
Friday - max effort upper body

Jerk 1 rm from the rack

Conditioning/accessory

15 min amrap

5 toes to bar
7 kb swings
12 double unders

Buy out

100 band push downs

 
Saturday

Team WOD @12 with CrossFit FSM at Ronin

Ronin Christmas party and awards from 8pm in the brew dock, Amiens st.

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