June 26th - 2nd July

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. 

[Monday]


Warm Up/ Skills / Mobility

 

4 rounds of ROWLING (trying to land on 100m or burpees as a penalty)

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

4      min EMOM:  1. Wall balls

 2. Lat activation drills for 30 seconds each minute (scap retraction)

Strength

 A.   1. Back Squats

            Glute activation drills and bracing techniques, then warm up to 70% of 1RM

5      Then sets at 70% of:

-       1 x Pause squat (4 seconds) + 3 x regular reps with no pause

-       rest 60 seconds and move on to:

 

A.   2.   Pull Ups

4 Strict Pull ups + 6 Kipping/ Butterly pull ups

Conditioning:                           

           

         EMOM x 3 Mins each weight

4 Burpees + 8 Clean and Jerk at 40/30kg

4 Burpees + 6 Clean and Jerk at 50/35kg

4 Burpees + 4 Clean and Jerk at 60/40kg

4 Burpees + 2 Clean and Jerk at 70/45kg

 

       [Tuesday]

Warm Up/ Skills/ Mobility

 

-       5 min AMRAP (70% intensity) of pull ups and push ups. Choose a number of pull ups per set, then double the number of push ups. Etc 3 pull ups + 6 push ups x 5 mins.

-       Partnered nose 2 wall adjustments and exits x 30 seconds per rep x 3-5 sets

-       Bottoms up kettle bell pressing with hollow body drills x 3 sets of each

 Strength

 5 sets for quality and building intensity

 A1. Legless rope climbs x 2 reps (10ft)

 Rest 60 seconds

A2.   Dumbell bench press x 10 reps  

Rest 90 seconds

Conditioning:                           

30 minute time cap:

80 calorie row

 50 wall balls

 40 calorie row

50 pistol squats (to a box or ball if needed)

40 calorie row

 50 wall balls

80 calorie row

 [Wednesday]

Warm Up/ Skills/ Mobility

 -       3 min AMRAP of relay races outside on the grass.

-       3 mins of Farmer carry relays around the building whilst partner holds a straight arm plank

-       3 mins alternating between single leg step up drills + deep squat (overhead if possible)

Strength

 A. Deadlifts

1 x 8

1 x 6

1 x 4

repeat 3 times, getting heavier each time you start a new cycle.

Conditioning:                           

Every 5 Minutes for 30 minutes (6 rounds)

15 cal assault bike

15 box jumps

15 Toes to bar

30 double unders

     [Thursday]

Warm Up/ Skills/ Mobility

-       min 1 and 4- Isometric chin up hold for 20-30 seconds

-       min 2 and 5- handstand walk 15-20 metres (hold for 30 seconds)

-       min 3 and 6- ring skin the cat x 4-6 reps

Strength

 A. Emom x 12 mins

 1. Barbell Bicep Curls x 35 seconds

2. Barbell strict press x 35 seconds

3. Barbell Bent Over Row x 35 seconds

4. Hollow Body Hold variations x 35 seconds

 

 

B. EMOM x 8 minutes

Odd- 12 Burpees

Even- Split or Push jerk x 2 (build in intensity

 

Conditioning: For time                    

         Run 4 laps of the building (1000m)

            20 KBS (24/16kg)

            Run 3 laps

            15 KBS

            Run 2 laps

            10KBS

            Run 1 lap

            5KBS

 

[Friday]

Warm Up/ Skills/ Mobilit

-       3 min AMRAP of 10 x wall balls + 10 x air squats

-       3 mins partner dart board game (1 person throws a dart, number indicates burpees)

-       3 mins glute activation + mobility drills

 Strength

A. Single leg box step ups with KB

- EMOM x 6 mins each leg (alternating legs each minute = 3 minutes per leg)

10 x KB step ups at 16/8kg (KB each arm in racked position)

 

Rest 60 seconds whilst increasing weight

 

-        EMOM x 3 mins each leg (alternating legs each minute = 3 minutes per leg)

8 x step ups at 20/12kg KB each arm in racked position)

 

Rest 60 seconds whilst increasing weight

 

-       EMOM x 3 mins each leg (alternating legs each minute = 3 minutes per leg)

6 x step ups at 24/16kg KB each arm in racked position)

 

Conditioning:                           

 AMRAP in 12 minutes

  12 KB snatch (24kg x 6 per hand non-alternating)

12 cal assault bike

 12 burpee box jumps

 

 

[Saturday]

Warm Up/ Skills/ Mobility

 

-       3 min AMRAP of 10 x wall balls + 10 x air squats

-       3 mins glute activation + lat activation

-       1 round: Empty barbell warm up: 3 RDLs + 3 muscle clean + 3 power clean + 3 squat clean + 3 thruster

 Strength

A. Overhead squats

2 x 10

2 x 7

2 x 4

2 x 2

 

B. Hang Power snatch x 1 + Hang Power snatch with OH squat complex

         10 minutes to find heaviest complex

 

Conditioning:                           

         “Annie”

            50,40,30,20,10

            Double Unders + Sit ups

 

            “Chelsea”

            5 Pull ups

            10 push ups

            15 air squats

            your score is how many minutes you can continue without missing the time cap.

 

            If you begin to miss minutes and want to continue, and beginners, aim for:

            3, 8 and 12