Project Fitness Northampton

"Creating a fitter community"

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Thursday 150318

Really tough qualifying workout from the athlete games a few years back.

20min window

100 burpee over the rower Max cals row

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Pull up negatives

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Wednesday 140318

Strength

Strict press

1-1-1-1-1

Metcon

5 rounds 400m run 15 STO 35/50

20min cap

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Tuesday 130318

Combining two of my favourite elements together running and bodyweight.

Ideally anything 5 reps and under should be strict.

5 rounds

5 rounds of Cindy 400m run

30min cap

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Monday 120317

This is a awesome workout I remember completing it although had to go to a dark place to achieve it.

On every 3min for 5 rounds 15 Thrusters @35/50 30 burpee

You must start the burpee within a second of finishing the thrusters.

1-1-1-1-1 Strict press

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Birthday Workout

Happy Birthday Christy here is a birthday workout for you to enjoy.

81 bodyweight complex

Strength

Deadlift 2E2410 @85%

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Birthday Workout A day early so I hope you enjoy your birthday tomorrow Claire. Although today we have a birthday workout for you to enjoy. 35 rounds 1 strict pull up 2 thrusters 40/60 3 burpee

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Birthday Workout

Hope you enjoyed your birthday Felicity in the snow last Friday. Here is a birthday workout for you today, enjoy.

2min work 2min rest

AMRAP 3 wall walks 34 KB swings 34 double unders

If you complete and start the round again increase the wall walks by one until you can hold a 2min round.

X10

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Wednesday 280218

Warm up

Airdyne Rotations

Mountain climbers Wall squats

Strength

back squat 5E2410 @75%

WOD

10min AMRAP 8 KB thrusters left 8 KB thrusters right 4 SPU / MU

Focus on pausing at the top of every thruster

Flexibility

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Tuesday 270218

Warm up

Airdyne Rotations

Pvc pipe Band shoulder work

Strength

strict press 5E2410 @75%

WOD

15min AMRAP 4 SHSPU 8 ball slams 10 box jump step down

Flexibility

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Monday 260218

Warm up Cardio Rotations

Inch worms Leg swings

Strength

Deadlift E2410 @75%

WOD

8min AMRAP 30 KB snatch alt 30 wall ball 20 KB snatch alt 20 wall ball 10 KB snatch alt 10 wall ball

Flexibility

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Thursday 220218

Warm up

Rowing alt Rotations

Drills

Band work Squats Shoulders

Workout

30min EMOM 1st 50sec row @80% 2nd 1min burpee hold pace @80% 3rd 50sec skipping

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Wednesday 210218

The Hinge

The hinge is the physical application of picking something off the floor. Being able too do this with neutral spine is key to health fitness and longevity.

The hinge is being able to use your glutes and hamstrings effectively so a compromising back is not required.

The spine is evolutionary mechanism that allows us to get into an non optimal position to achieve a given task. This is not…

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Tuesday 200218

The shoulder press

The categories of press including strict press, push press and jerk. Plus multiple applications of these presses.

The shoulder press is a multi joint, multi muscle movement. The more complex the movement on the latter scale the more muscles and the more joints are involved.

Therefore with increased complexity rewards larger loads being moved overhead.

Positives:

Allows you to…

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Monday 190218

We are taking it easy this week with the loading. Therefore its a great opportunity to look at and address our technique in the fundamental movement patterns.

We are going to kick things off with the SQUAT. Plus a birthday workout.

What is a squat?

The squat is a compound movement that requires multi joint and numerous muscles to be performed.

Positives:

Due to the nature of the movement it…

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Friday 160218

3x7min open sliders

1st 7min AMRAP 30 double unders 15 snatch

3min rest

2nd 0-3-6-9min rest the remainer of 3min window if reps are completed

10,12,14 reps increasing every 2 rounds

2 rounds OHS C2B

3min rest

3rd 7min AMRAP 21,18,15,12,9,6,3 Thrusters Bar facing burpee

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Thursday 150218

Warm up

Rowing PVC dislocations Mountain climbers

Strength

2 bench press E2 for 10 @85%

WOD

Teams

20min 1 for 1 rounds 10/15 cals row 3 atlas stone to shoulder

Flexibility

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Wednesday 140218

Warm up

Airdyne Duck walks

Strength

2 front squat E2 for 10 @85%

5 strict pull ups E2 for 10

WOD

7min AMRAP

3-6-9-12-15-18… HSPU Front squat 40/60

Flexibility

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