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Please note WODs will be posted to Boxmate app moving forward.

Monday

Classic CrossFit

3 Rounds:
4 minute window
21/16 kcal row
AMRAP
7 deadlifts (100/70)
14 sit ups

4 min rest between rounds

Base Strength

A)

Push Press, Build to a heavy 4 reps for the day
Then
3 x 4 reps at 80% of your 4RM push press.

B)
3 sets of 8 reps eccentrict push press
(8 seconds lowering)

C)
21’s
Bicep curl
DB Close grip Press

Tuesday

Heavy Day
A)
Bench Press
4 sets of 6 reps Bench press
1 x max effort

B)
15min AMRAP
5 strict pull ups
6-10 defcit press ups (10-20kg plates)
15 air squats

Base Conditioning

Wednesday

Warm Up
Every 2 mins x 4
5 Tempo Overhead Squats
3 sec to lower
slightly heavier than last week

A)
Build to a

1 power snatch + 1 hang power snatch
or
1 squat snatch + 1 hang squat snatchthank

B)
3 Rounds
10 Tng power snatch
200m run
Rest

Base Strength

Back Squat

5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

B)
Heavy glute bridges
3 sets of 6 reps

C)

3 sets of:
20 DB walking lunges (back knee can not touch the floor)
30 V-sits

Thursday

Funastics

A)
Negative muscle ups
spend 8-10 mins
B)
3 x 8-10 strict ring dips

c)
10 min AMRAP
10 down ups
10 broad jumps
10 hanging weighted knee raises

Friday

Classic CrossFit

A) Build to heavy 3rm front squat
3 sec hold at bottom of first rep

B)

21-18-15-12-9-6-3
hang power cleans (43/30)
40 double unders after each round

Saturday

Team Takeover

In pairs
12min AMRAP
Max kcal run
Every 2 mins 16 syncro DB snatch
rest 2 mins

12min AMRAP
10 wall balls
5 pull ups
add 10 wall balls and 5 pull ups each round
scale up to CTB if cand o 10 CTB unbroken

Sunday

Base Conditioning

Base Strength – Lower

Monday

Team Take Over
Max Distance Run in 28 mins
Whilst completing 10 rounds of
20 Alternating hang DB CnJ
20 Wall Balls

I go U Go
1 partner doing a round, 1 partner running

Base Strength

Push Press
A)

Build to a heavy 8 reps for the day
then
3 sets of 8 reps at 75% of todays heavy

B)
Standing Barbell front raises
DB lateral raises
Max wide grip pull ups

C)
3 sets of 10 reps
DB tricep extension (3 seconds lowering)
DB bicep curls (3 seconds up, 3 seconds down)

Tuesday

Funastics
A)
EMOM 12 mins (alternating)
A) 3-5 chest to bar chin ups
B) 3-8 Strict Ring Dips
C) 20-30 sec ring press up hold

B)
4 sets of 10-20sec false grip ring hang
C)

18 Rounds
30 sesc on/off off max effort ski

Base Conditioning

10min max row
50 down ups
max distance row remaining time
Rest 5 mins
10min max run
50 empty bar thrusters
max distance run remaining time
rest 5 mins
In pairs
10 min
max distance run, changing every 45 seconds

Wednesday

Classic CrossFit

2min AMRAP
30 KB swings
Max kcal bike

2 min rest

2min AMRAP
20 Double DB box step overs
Max V-Sits

2 min rest

2min AMRAP
50 Double Unders
max Overhead/ Front rack lunges

2min rest

x 3

Base Strength

A)

Back Squat
On the 0: 10 Reps @ 65%
On the 3: 8 Reps @ 70%
On the 6: 6 Reps @ 75%
On the 9: 4 Reps @ 80%
On the 12: 2 Reps @ 85%

B)
3 sets of 10 reps Step ups (each leg)

C)
3 sets of straight leg hanging raises x 10 reps
3 sets of 20 jump lunges

Thursday

Heavy Day
A)
Bench Press
4 x 8 bench press
1 x max effort @ 50%

B)
3 supersets
8-10 DB pullovers
Superset
6-10 deficit press ups
rest 2 mins

C)
8 min AMRAP
10 muscle clean and press
15 weighted sit ups
20 bent over flyes

Friday

Barbell Cycling

A)
Warm Up
Every 90 seconds x 5
5 Tempo Overhead Squats
3 sec to lower

B)
1 Snatch Pull + 2 hang power snatch

C)
10 minute EMOM (5 Each)
A – 8 TnG Power Snatch
B – 10-15 burpees over the bar

Saturday

“Murph”

1mile run
100 pull ups
200 press ups
300 air squats
1mile run

Sunday

Base Conditioning

Base Strength

Lower body

Bank holiday opening hours this Monday, there will be no 5:50am WOD and the evening WODs will be 5pm and 6pm, there will be no Strength WOD on Monday.

10th year anniversary evening. We have sent out the details for everyone to make payments. If you haven’t recieved an email then please get in touch and we will resend them for you. If you are still looking to attend the evening and haven’t replied at all then there is still time just drop us an email or a booking and we can add you on to the guest list.

On to this weeks training.

Monday

Classic CrossFit
50-40-30-20-10:
Double Unders
V-Sits
Calorie Row/Ski

Tuesday

A)

AMRAP 10:
1 Burpee Pull-up
1 Double Dumbbell Thruster
2 Burpee Pull-ups
2 Double Dumbbell Thruster

Rest 5 mins

10min AMRAP
5 deadlifts (100/70)
10 box jumps

Base Conditioning

A)
8 min Row
2min stroke rate 22s/m
2min stroke rate 24s/m
2min stroke rate 26s/m
2min stroke rate 28s/m
B)
8 x 20 on / 40 off Run
C)
8 min Row
(same stroke rates as A)
D)
8 x 30 on / 30 off run

Wednesday

Pump and Grunt
A)

8-8-8-8
bradford press with full lock out

B)

3 Sets
8-8-8 Pedlay rows

C)
8 min AMRAP
50 up right rows
25 press ups
50 strict press
25 press ups
AMRAP high hang muscle cleans + press

Base Strength

Back squat
Set 1, 75% x 6 reps
Set 2, 85% x 4 reps
Set 3, 95% x 2 reps +

75% 3 sets of 5 reps

B)
3 sets of 20 Barbell back rack lunges
Heavier than last week

C)
100 Banded Good mornings
100 V-sits

Thursday

Heavy Day

A) 7-7-5-5-3 back squat

B)

Every 2:00 x 3
A- 8 lateral step ups each side(weighted optional)
B -90 sec sled drags
C- 20 calf rasies into 30 sec wall sit
D – rest

Friday

Barbell Conditioning

A)

Clean + Jerks
1 PC + 1PC n Jerk

B)

Every 30 sec x 30
1 CnJ

Saturday

Classic CrossFit
On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
10 TTB
Max Calorie Run/Bike

Sunday

Base Conditioning

Base Strength

Bench Press
Set 1, 75% x 6 reps
Set 2, 85% x 4 reps
Set 3, 95% x 2 reps +

75% 3 sets of 5 reps

B)
4 sets of Max effort bull bar dips

C)
3 sets of 20 Press ups
3 sets of 20 Bicep curls

10-year anniversary announcement

This year BaseFitness & CrossFit is turning 10 years old!
To celebrate we are hosting an evening at the Holiday Inn on Friday 2nd of June. We would love for you to join us at 6:30pm for drinks, a 3-course meal and good times.

We have made loads of memories over the past 10 years and we want the evening to be shared with those who helped make those memories.
We would like to extend the invite to partners and friends who may like to come with you to the evening.
Tickets are available to purchase for £45 which includes;
•     Drink on arrival
•     3 course meal
•     Drink of your choice
•     Sally entertainment ?

If you are unable to come for the meal, you are welcome to join us in the evening from 8pm for a drink on arrival and buffet. Evening tickets are available for £15.

After the meal we will have a DJ taking us in to the wee hours, doing what we do best……party!

The menu choice is below, if you have any special dietary requirements then please let us know and we will send you alternative options.

To purchase a ticket please email info@basefitness with your food choices. Then we will send you payment details.

There is also reduced room rates available if you wish to stay overnight. You can get the reduced rate of at least 15% by phoning the holiday inn and quoting our event.

The address for the venue is
Holiday Inn Glasgow – East Kilbride
Stewartfield Way,
East Kilbride
G74 5LA, Scotland

We very much look forward to seeing as many of you at the evening as possible.

Healthy regards
Sally (Simon & Ally)

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Track Day and Scottish Power lifting event

On Saturday the gym will be closed all day due to Scottish Powerlifting hosting an event in the facility.

The gym will operate as normal on Friday and Sunday.

We will be putting on a special track day on Saturday in place of the regular WOD times. We have hired out the John Wrights sports centre track from 9:30am to 10:30am with the plan to meet at 9:15am.

Coach Fee McTaggart will be running the session. She has a wealth of experience in sprinting and athletics making her the perfect woman for the job. If you have never done one of our track days then this is something not to be missed. We will cater for all levels and have a few options workout wise on the day so please do try and make it along.

Bookings will be made as normal on goteamup. We hope to see as many of you there as possible. The session will go ahead regardless of the weather so dress appropriately. After the warm up though you will be more than ready to run!

Monday

Do you even Cardio?

3min Run
3min Row
3min Bike
3min Ski
3min rest
x 3

Base Strength

A)

Bench Press 6,
Set 1, 70% x 6 reps
Set 2, 75% x 6 reps
Set 3, 85% x 6 reps +

B)
DB bench press 3 sets of 10 reps

C)
Bull bar dips 3 sets of 10 reps
or press ups 3 sets of 10 reps

D) Tricep DB extension 3 sets of 10 reps

Tuesday

RETEST

Olympic testing
A)
1rm clean + Jerk

B)

5 rounds for time
12, 9 , 6
Deadlift
Hang Power Clean
Thrusters

Base Conditioning

6min Kit 1
6min Kit 2
3 min Rest
4min Kit 1
4min Kit 2
2min rest
2min Kit 1
2min Kit 2
1min Rest
4min Kit 1
4min Kit 2

Wednesday

RETEST
Funastics

A) For time:
2minutes max DU

B) HSPU work
2min max Strict HSPU
or
2min max press ups

C) 12min amrap
5 burpee pull up
15 wall balls
add 1 burpee pull up each round

Base Strength

A) Back squat
Set 1, 70% x 6 reps
Set 2, 75% x 6 reps
Set 3, 80% x 6 reps +

B)
3 sets of 20 Barbell back rack lunges

C)
3 sets of 10 heavy DB squats

D) 3 sets of 60 seconds Weighted plank hold

Thursday

Heavy Day

A) 4 x 8 deadlift @ 2.5-5kg heavier than last week

B) 12min AMRAP
15 barbell GMs (add weight if easy)
8-10 step ups each side (suitcase if easy)
20 pause crossover mountain climbers (elbow at knee)
30 second bar hang

Friday

Classic CrossFit
3min AMRAP
15 Push Press (50/35)
15 box jumps
max Burpee to bar touch in remaining time
3min rest
X5

Saturday

TRACK DAY
Gym closed.

Sunday

WOD
5 Rounds
1 min max efforts
A- wall balls
B- Sumo high pulls
C – shuttle runs
D – push press
E – rest

Base Strength

Monday

A) Handstand Practice
15mins

B) 15min AMRAP
5 strict pull ups
10 wall balls
20 walking lunges

Base Strength

A) Bench Press 65% x 10, 75% x 8, 78% x 6, 50% x 15 reps of 1rm bench press (3 seconds lowering on each rep)

B1) DB Strict press 10, 10, 10 (3 seconds lowering)
B2) Wide grip Pull ups (or banded) 5-10 reps
B3) Diamond push ups 15, 15 ,15

C1) 2 sets of 21’s
C2) 2 sers of 21’s DB bench press (narrow grip)

Tuesday

Barbell cycling

A)

1 power clean + 1 push jerk + 1 split jerk

B)

WOD
60 clean and jerks 50/35
every break
10 burpees over the bar

Base Conditioning

3min machine 1
3min machine 2
3min rest
x 5

Wednesday

Classic CrossFit

A)

8 min EMOM

Double under/Crossover/ double crossover practice

B)
5 Rounds
600m row/ski
30 hang dn CnJ (22.5/15)
30 press ups

Base Strength

A) Back squat 65% x 10, 75% x 8, 78% x 6, 50% x 15 reps of 1rm bench press (3 seconds lowering on each rep)

B) Barbell stationary lunges 3 sets of 8 reps each side
Slightly heavier than last week

C) Lying bench back extensions 3 sets of 10
C1) V-ups x 20 reps

D) 3 sets of 6 partner assisted hammie curls

Thursday

Heavy Day

A) 4 x 10 deadlift @ 2.5-5kg heavier than last week
Going every 3 mins

B)

4 Rounds
30 glute bridges
20 weighted sit ups straight legs
10 single leg step ups each side

Friday

Do you even Cardio?
2km Row
2km Ski
1.5km Run

Saturday

Team WOD

Sunday

Base Conditioning

Base Strength