|
MONTHLY PROGRAMMING FOR YOUR CLASSES
We design effective, structured and enjoyable workouts for your classes that will see members progress in a safe and gradual manner. PERFECT FOR ALL MEMBER ABILITIES We offer levels to cater for your everyday superhero and those who want more. BALANCED, STRUCTURED AND SAFE PROGRAMMING Our approach is – ‘fitness is a life long journey’. Our goal is to see your members trust the programming you provide them and stick with you for the long haul. |
|
WHY IT MAKES SENSE FOR YOUR GYM
SAVE TIME, REDIRECT YOUR ENERGYBy outsourcing your programming you can save hours each month and take the added responsibility of programming off your shoulders.
|
DESIGNED TO HELP YOUR TEAM SUCEEDOur session plans make it easy for your coaches to run a smooth, on time class with all the information they need.
|
FOCUS ON WHAT MATTERSWe allow you to focus on what matters like building community, improving retention, marketing and coaching.
|
WHAT'S INCLUDED:
- Monthly subscription with No Commitment
- Explanations of the current training cycle
- 6 days per week of programming with an average of 3 training pieces per day, scalable for all levels
- Descriptions with the intended stimulus of each training piece
- Primers and Mobility/Body Fix recommendations
- Structured Strength and Gymnastics work, Designed to Maximise Strength, Gymnastics, and overall work capacity
- FREE Access to all additional Competitors Programming (additional 9-12 pieces for competitors)
- 1 Swimming Piece per week for FREE
- Daily (OAW) Optional Additional Work for class members (additional 1-2pieces per day)
- Your first 2 WEEKS FREE
- Check out a Sample Week of Affiliate Programming below.
- No need to wait for our next cycle to start, just start now.
AFFILIATE PROGRAMMING IS NZD $298 / MONTH (First two weeks FREE)
SAMPLE WEEK OF TRAINING
This is a Programme that connects Elite level CrossFit athletes in the class with regular class members. The nuts and bolts of the workload should be completed as a group in the class and then the separation for Accessory and or additional work will occur after the completion of the class.
The OAW stands for Optional Accessory Work and this is not for the competitors but for the class members. It is a diluted version and variations connecting some dots between the two styles of additional work.
The end goal is to bring the “GPP” General population members up to that standard of the competitive athletes. Most importantly keeping a united community with no division or segregation and an energetic training environment. On Saturday’s, competitors train seperate to class to keep consistency and a high standard of training. This also allows for an awesome training environment where more athletes can cross training times.
Be sure to tag @64trainingsystems and use the hashtags #Battleready #64Army
MONDAY
CLASS WORK:
Olympic Lifting:
Snatch Primer:
Snatch balance + OHS - EMOM 3x3+3
*Light weight
Snatch Waves:
3 Rds EMOM
1) 3@70%
2) 2@73%
3) 1@76%
Rest 2:00
*Must change your own plate b/t sets. Reset each rep
Metcon:
AMRAP 15:00
200m run
15 OHS @50/35kg
15 BFB
*Barbell at a weight achievable for 10-15 unbroken if athlete were fresh
OAW:
4 Rounds for completion:
12-15 Close Grip Push Ups
*Can be on the knees for scaling option
COMPETITORS EXTRAS:
Intervals:
4 Rounds
15 ring dips
12m HSW
9 sandbag over the shoulder @70/50kg
Rest :90
EMOM X 12mins:
Speed Back squats 1 1⁄4 - x2 @50% of 1RM back squat.
*Goal is absolute speed. If bar is slowing down through any portion of the movement, lower the weight
Extra Ammunition:
choose 1 of the following based on perceived weakness -
1) 3 RFT
100m farmers @40% BW (each hand)
8 bench press @75%
2) 3 Rds
Run 400m Assault runner Row 500m
Olympic Lifting:
Snatch Primer:
Snatch balance + OHS - EMOM 3x3+3
*Light weight
Snatch Waves:
3 Rds EMOM
1) 3@70%
2) 2@73%
3) 1@76%
Rest 2:00
*Must change your own plate b/t sets. Reset each rep
Metcon:
AMRAP 15:00
200m run
15 OHS @50/35kg
15 BFB
*Barbell at a weight achievable for 10-15 unbroken if athlete were fresh
OAW:
4 Rounds for completion:
12-15 Close Grip Push Ups
*Can be on the knees for scaling option
COMPETITORS EXTRAS:
Intervals:
4 Rounds
15 ring dips
12m HSW
9 sandbag over the shoulder @70/50kg
Rest :90
EMOM X 12mins:
Speed Back squats 1 1⁄4 - x2 @50% of 1RM back squat.
*Goal is absolute speed. If bar is slowing down through any portion of the movement, lower the weight
Extra Ammunition:
choose 1 of the following based on perceived weakness -
1) 3 RFT
100m farmers @40% BW (each hand)
8 bench press @75%
2) 3 Rds
Run 400m Assault runner Row 500m
TUESDAY
CLASS WORK:
Olympic Lifting:
Clean and jerk primer
Muscle clean + Tall clean + Split jerk - EMOM
4x2+2+2
*upto 30% of 1RM C&J
Clean and Jerk Waves:
3 Rds EMOM
1) 3@65%
2) 2@68%
3) 1@71%
Rest 2:00
*Must change your own plate b/t sets. Reset each rep
Metcon:
3 RFT
30 Wall ball @12/9kg
60 DU
30 C2B
60 DU
Time Cap 15:00
Scale =
3RFT
20 Wall balls
30 DU/75 SU
20 pull ups/jumping pull ups/kbs 30 DU/75 SU
OAW:
3x10-15 GHD sit-up OR V-ups Rest as needed
COMPETITORS EXTRAS:
Intervals:
4 Rds
30/24 cal AAB
15 DB devil’s press @22.5/15kg Rest 2:00
*Stay aggressive through the entire Interval
Extra Ammunition:
10-8-6-4-2
Strict TTB
*20 Back extensions after each set
Olympic Lifting:
Clean and jerk primer
Muscle clean + Tall clean + Split jerk - EMOM
4x2+2+2
*upto 30% of 1RM C&J
Clean and Jerk Waves:
3 Rds EMOM
1) 3@65%
2) 2@68%
3) 1@71%
Rest 2:00
*Must change your own plate b/t sets. Reset each rep
Metcon:
3 RFT
30 Wall ball @12/9kg
60 DU
30 C2B
60 DU
Time Cap 15:00
Scale =
3RFT
20 Wall balls
30 DU/75 SU
20 pull ups/jumping pull ups/kbs 30 DU/75 SU
OAW:
3x10-15 GHD sit-up OR V-ups Rest as needed
COMPETITORS EXTRAS:
Intervals:
4 Rds
30/24 cal AAB
15 DB devil’s press @22.5/15kg Rest 2:00
*Stay aggressive through the entire Interval
Extra Ammunition:
10-8-6-4-2
Strict TTB
*20 Back extensions after each set
WEDNESDAY
CLASS WORK:
Skill Day:
Gymnastic progressions SL Squat Skill:
1 Round
5 SL Eccentric Box
Squat/Side @ 30X1
*Tempo is :3 down, no pause, explode up, rest :1 at the top
3 Way Ankle Stretch x 10/Each Direction
*Stand against the wall with back foot a large step away from the wall. Drive front leg 10 x forward, across your body and away from the body. This will prime the back foot planted ankle.
1 Round for Quality:
5 Seated Foot Lock
5 Toes to Rope
3-5 Rope Pull Ups/Side
EMOM X 12mins:
1) 20 alt pistols
2) 2-3 short rope climbs(or two legless pulls then complete rest of rope climb)
Skill work:
1-2 sets
6-10 perfect ring swings
5 low ring turnover transitions
3 wall kick ups (lower til head touches the ground and kick down)
*Goal is to have a perfect set up position for your HSPU every time.
EMOM X 12mins:
1) 5 RMU
2) 8 HSPU/SHSPU/Deficit HSPU
OAW:
10 Rds
Run 200m
Rest 1:00
Score = total time including rest
COMPETITORS EXTRAS:
Swimming
Approx. 1200m
Warm up
100m Choice, mix it up
50m Kick
100m Choice
Testing
Primer
2 Rounds
25m Free
10 Air Squats
8 Pushups
25m Free
For Time
100m Free
40 Air Squats
50m Kick
40 Pushups
100m Free
Active Rest
In 25s/50s
Take around 150-250m active recovery. Mix up strokes, walk if needed.
Testing
For Time
3x25m Free
*Rest 2-3mins between each
Extra Ammunition
4x100m Kick
Skill Day:
Gymnastic progressions SL Squat Skill:
1 Round
5 SL Eccentric Box
Squat/Side @ 30X1
*Tempo is :3 down, no pause, explode up, rest :1 at the top
3 Way Ankle Stretch x 10/Each Direction
*Stand against the wall with back foot a large step away from the wall. Drive front leg 10 x forward, across your body and away from the body. This will prime the back foot planted ankle.
1 Round for Quality:
5 Seated Foot Lock
5 Toes to Rope
3-5 Rope Pull Ups/Side
EMOM X 12mins:
1) 20 alt pistols
2) 2-3 short rope climbs(or two legless pulls then complete rest of rope climb)
Skill work:
1-2 sets
6-10 perfect ring swings
5 low ring turnover transitions
3 wall kick ups (lower til head touches the ground and kick down)
*Goal is to have a perfect set up position for your HSPU every time.
EMOM X 12mins:
1) 5 RMU
2) 8 HSPU/SHSPU/Deficit HSPU
OAW:
10 Rds
Run 200m
Rest 1:00
Score = total time including rest
COMPETITORS EXTRAS:
Swimming
Approx. 1200m
Warm up
100m Choice, mix it up
50m Kick
100m Choice
Testing
Primer
2 Rounds
25m Free
10 Air Squats
8 Pushups
25m Free
For Time
100m Free
40 Air Squats
50m Kick
40 Pushups
100m Free
Active Rest
In 25s/50s
Take around 150-250m active recovery. Mix up strokes, walk if needed.
Testing
For Time
3x25m Free
*Rest 2-3mins between each
Extra Ammunition
4x100m Kick
THURSDAY
CLASS WORK:
Olympic Lifting:
Threshold with Max Efforts:
6 Rounds:
4:00 on 2:00 off
Metcon 1)
20 HSPU
15 TTB
10 DB power clean @22.5/15kg
*max cal row in remaining time
Metcon 2)
12 KBS @32/24kg
21 pull ups
12 KBS
*max cal row in remaining time
Scale Metcon 1)
20 HR push ups
15 ABMSU
10 DB power clean and jerk
*Max effort row for calories
Scale Metcon 2)
15 KBS
15 pull ups/25 jumping pull ups
15 KBS
*Max effort row for calories
Alternate between the two metcons until you have completed both 3 times each. You can use the rowers and bikes.
COMPETITOR / EXTRAS
Intervals:
Extra Ammunition:
For Time
10-8-6-4-2
S2OH @100/70kg
*400m run after each set. Scale to a weight on the barbell where the athlete could perform 6 reps unbroken fresh.
Intervals:
Back facing sled drag -
4 Rds
60m @75% of BW
2 peg boards
Rest 1:30 b/t sets
COMPETITORS EXTRAS
Extra Ammunition:
For Time -
10-8-6-4-2
S2OH @100/70kg
*400m run after each set. Scale to a weight on the barbell where the athlete could perform 6 reps unbroken fresh.
Back facing sled drag - 4 Rds
60m @75% of BW
2 peg boards
Rest 1:30 b/t sets
Olympic Lifting:
Threshold with Max Efforts:
6 Rounds:
4:00 on 2:00 off
Metcon 1)
20 HSPU
15 TTB
10 DB power clean @22.5/15kg
*max cal row in remaining time
Metcon 2)
12 KBS @32/24kg
21 pull ups
12 KBS
*max cal row in remaining time
Scale Metcon 1)
20 HR push ups
15 ABMSU
10 DB power clean and jerk
*Max effort row for calories
Scale Metcon 2)
15 KBS
15 pull ups/25 jumping pull ups
15 KBS
*Max effort row for calories
Alternate between the two metcons until you have completed both 3 times each. You can use the rowers and bikes.
COMPETITOR / EXTRAS
Intervals:
Extra Ammunition:
For Time
10-8-6-4-2
S2OH @100/70kg
*400m run after each set. Scale to a weight on the barbell where the athlete could perform 6 reps unbroken fresh.
Intervals:
Back facing sled drag -
4 Rds
60m @75% of BW
2 peg boards
Rest 1:30 b/t sets
COMPETITORS EXTRAS
Extra Ammunition:
For Time -
10-8-6-4-2
S2OH @100/70kg
*400m run after each set. Scale to a weight on the barbell where the athlete could perform 6 reps unbroken fresh.
Back facing sled drag - 4 Rds
60m @75% of BW
2 peg boards
Rest 1:30 b/t sets
FRIDAY
CLASS WORK:
Back squat Test 5RM:
12mins to establish 5RM Back Squat
Metcon:
5 RFT
10 alt FR lunge @60/40
10 squat cleans
10 BFB
Time Cap 15:00
*This is a tough workout and very deceptive. Scaling should be 10 unbroken squat cleans touch and go when athlete is fresh.
OAW:
4 Rds
Alternate Filly carry 50m (Walk out 50m and back 50m)
Rest as needed
One DB/KB on the front rack, 1 in the overhead position. Stabilze midline
COMPETITORS EXTRAS
Yoke walk:
4 Rds
15m AHAP
Straight into...
15m HSW (7.5m out and back). You may use a regular barbell loaded if you do not have a yoke.
Extra Ammunition:
Choose 1 or 2 based on perceived weakness. Either Conditioning or strength in the lunge.
1) For Time: 50 DB burpee BSO EMO2M
6m out and back alternating FR + OH Db walking lunge
@22.5/15kg DB’s
2) OH alternating lunge - 4x12 @50-55% of 1RM
*rest as needed b/t sets
Back squat Test 5RM:
12mins to establish 5RM Back Squat
Metcon:
5 RFT
10 alt FR lunge @60/40
10 squat cleans
10 BFB
Time Cap 15:00
*This is a tough workout and very deceptive. Scaling should be 10 unbroken squat cleans touch and go when athlete is fresh.
OAW:
4 Rds
Alternate Filly carry 50m (Walk out 50m and back 50m)
Rest as needed
One DB/KB on the front rack, 1 in the overhead position. Stabilze midline
COMPETITORS EXTRAS
Yoke walk:
4 Rds
15m AHAP
Straight into...
15m HSW (7.5m out and back). You may use a regular barbell loaded if you do not have a yoke.
Extra Ammunition:
Choose 1 or 2 based on perceived weakness. Either Conditioning or strength in the lunge.
1) For Time: 50 DB burpee BSO EMO2M
6m out and back alternating FR + OH Db walking lunge
@22.5/15kg DB’s
2) OH alternating lunge - 4x12 @50-55% of 1RM
*rest as needed b/t sets
SATURDAY
CLASS WORK:
Olympic Lifting Primer:
Snatch high pull with foot lock - 4x3 @35% of 1RM snatch
*Heels stay down on the floor to understand the foot position in the drive through power position
Power snatch cycling:
5 Rds
:30 on 1:30 off
ME @60%
*Must be touch and go. Any singles will not count. You are allowed to have multiple sets in the :30 time period.
Metcon:
For Time:
Teams of 2
partnered 800m run
15 ring muscle ups
30 power cleans @80/60kg 15 ring muscle ups partnered 800m run
*All reps are shared
Scale:
Scale muscle ups 60 slam balls. Scale the weight of the power clean to around 80-85% of your 1RM
COMPETITOR WORK:
Warm up:
3 rounds 4 quality
10 triple unders
10 cal ski erg
10 DB thrusters (light)
Olympic Lifting:
Primer:
1) Snatch high pull with foot lock - 4x3 @35% of 1RM snatch
2) Power snatch cycling - 5 Rds
:30 on 1:30 off
ME @60%
*Must be touch and go
Metcon:
For Time:
15 RMU
800m run
30 Deadball over the shoulder @65/45kg
800m run
15 RMU
Time Cap 20:00
Extra Ammunition:
4) 3 RFT -
30 GHDSU
20/16 cal AAB
10 paralette HSPU (you choose the depth)
*Goal is no more than 2 sets of HSPU
Olympic Lifting Primer:
Snatch high pull with foot lock - 4x3 @35% of 1RM snatch
*Heels stay down on the floor to understand the foot position in the drive through power position
Power snatch cycling:
5 Rds
:30 on 1:30 off
ME @60%
*Must be touch and go. Any singles will not count. You are allowed to have multiple sets in the :30 time period.
Metcon:
For Time:
Teams of 2
partnered 800m run
15 ring muscle ups
30 power cleans @80/60kg 15 ring muscle ups partnered 800m run
*All reps are shared
Scale:
Scale muscle ups 60 slam balls. Scale the weight of the power clean to around 80-85% of your 1RM
COMPETITOR WORK:
Warm up:
3 rounds 4 quality
10 triple unders
10 cal ski erg
10 DB thrusters (light)
Olympic Lifting:
Primer:
1) Snatch high pull with foot lock - 4x3 @35% of 1RM snatch
2) Power snatch cycling - 5 Rds
:30 on 1:30 off
ME @60%
*Must be touch and go
Metcon:
For Time:
15 RMU
800m run
30 Deadball over the shoulder @65/45kg
800m run
15 RMU
Time Cap 20:00
Extra Ammunition:
4) 3 RFT -
30 GHDSU
20/16 cal AAB
10 paralette HSPU (you choose the depth)
*Goal is no more than 2 sets of HSPU
IT'S TIME TO JOIN THE MOVEMENT
"It is never too late to be what you might have been."