June 12th + Queens Bday WOD

 

Our programming is designed to produce the highest quality of physical capacity for the members of BBB. Our coaches ensure quality of movement is maintained throughout our sessions to guarantee safety and performance. 

Our members range from beginners to athletes and have a wide range of ability. We cater for all levels by scaling movements and intensity to suit the individual.  

Those looking for coaching or wanting to apply for our Personal Training Groups please click HERE to leave your details. 

 

June 13th: [For Lizzy. Queen's Bday Session]


Warm Up/ Mobility:                                      

 

-       Hip mobility drills x 3-5 mins

-       skin the cats on bars or rings to open anterior shoulders and thoracic

-       banded external rotation drills for 2-3 minutes

-       Lower back and hamstring drills 5 mins

 

1. Partner “FRAN”

           

21, 15, 9

- Thrusters (42/30)

- Pull Ups

 

·      Only one partner working at a time, all reps must be finished before second partner can go.

·      I.e. partner A must finish 21 reps of thrusters before partner B starts their 21 reps of thrusters.

 Rest 4 mins after the last team have finished to set up for :

2. 800m run Into Partner “DT“

-       800 metre run buy in, then:

-       DT (70/50kg)

12 Deadlifts

9 Hang cleans

6 jerks

1 partner must finish a full round before the second partner starts their round. x 5 rounds each.

 

[Tuesday]
Warm Mobility:                                      

10 shoulder only wall balls + 10 full wall balls + 30 sec scap drills (x 3 rounds)

 skin the cats on bars or rings to open anterior shoulders

 banded external rotation drills for 2-3 minutes

1. 4 rounds for strength, not time

 

 
1.1.        Handstand wall climbs

5 reps with 2 second pause in plank pos and 2 second pause at the top.   

 

1.2.  Hollow Body Holds/ Rocks

30  econds holds

 

1.3 . L sits on parraletts

15-25  econds holds

 

1.4. 10 x bicep curls with barbell

 

2.     Handstand walking practice

5 minutes of handstand alignment + walking drills

 

 

3. 11 minute AMRAP:

10x KB Hang Clean + Press (20/12)

15x Sit ups

10x Burpee Box Jumps (24/20”)

 

 

                                     [Wednesday]


Warm Up/ Mobility2 mins skipping to increase heart rate

HIP flexor mobility + Single leg hamstring work (3-5 mins)

4      min EMOM:  1. Reverse lunges x 16 reps  

 2. Push Ups= 6 x explosive + 6 x controlled  

 

 

1. Underhand grip chin up holds:

3 sets of 35 second isometric holds with your mouth inline with the bar for 35 seconds. Rest 25 seconds and repeat.

 2. Back Squats + Pull Ups

  Back squats

   After adequate warm up begin your first working set at around 70% of your 1RM complete:

2 reps with a 4 second pause and then 2 reps with no pause

Rest 60 seconds and hit 6 strict pull ups then rest another 90 seconds before next set

Complete 5 sets at the same weight

4 rounds for time:

14 Jerks (40/30)

12 Overhead reverse lunges

10 Front squats

8 Burpees over the bar

 

*Beginners should complete lunges in front rack pos.

 

 

 [Thursday]
Wy:

-       3 minute AMRAP of air squats with 7 burpees on the start of each minute

-       Kosack squat drills and pancake stretching x 3 mins

-       Front lever drills x 3 sets of 20 seconds on 40 seconds off

 

A.  Strict Press x 4 sets of 6

 4 sets of 6 reps finding heaviest strict press

B.   Push press x 4 sets of 4

4 sets of 4 reps finding heaviest push press

 C.  Push jerk x 4 sets of 2

4 sets of 2 reps finding heaviest push jerk

 

D.  Dumbell superset x 4 rounds building in weight

D1. Dumbell Bench Press x 8 reps

D2. Dumbell Bent Over Row x 8 reps per hand

 

[Friday]

2 Minutes of Hip Flexor Mobility of Your Choice
2 Minutes of Anterior Shoulder Mobility of Your Choice
2 Minutes of Quad Mobility of Your Choice
2 Minutes of Lat & Subscap Mobility of Your Choice

 

A.   Deadlifts   

Deadlift technique and warm up drills         

2 sets of 8 reps @ 50/60%

8 sets of 2 reps @85%

 2 sets of 8 reps @ 50/60%

 Rest 90 seconds between each set

 

5 rounds For time:

 20 Calorie Assault bike

 20 Push Ups

 10 Toes to bar

[Saturday Weight-Lifting]


Warm Up:

2 rounds: 10 box jumps + pike handstand

front rack mobility drills

2 rounds: Empty barbell warm up: 3 RDLs + 3 muscle clean + 3 power clean + 3 squat clean + 3 thruster

 

Squat Cleans

A)  2 sets of 10 reps with light weight

B)   2 sets of 6

C) 3 sets of 3

D)  at the weight you hit your heavy 3 at. Hit 1 rep every 60 seconds for 6 sets.  '

 

 

 

[Saturday Sweat Session]

 

 

1.   Last man standing EMOM:

 

a)   200 metre run

b)   wall balls (starting with 6 reps, adding 2 reps each set).

 

 

2.   Outdoor session

6      X rounds for time

 

-       20 metre walking lunge in racked position (24/16)

-       1 lap of farmers carries around the building (200m)

(every time you drop the weights on the farmers carries, you must run around the building back to where you dropped the weights). I.e if you complete a full lap without dropping the weights, you still have to run 1 lap around the building.

-       10 burpees