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Workout of the day
  • Kara Kudmore GAIN Fitness Norwich

Thursday 18/04/19

1) EMOM x 10 Mins 2 Back Squats (Increase weight each set) 2) 12 minutes 0:00-3:00 40 Back Squat 3:00-7:00 30 TTB + 30 Burpees 7:00-12:00 400m Run + 100 DU

  • Head Coach & Owner Tom Mahood GAIN Fitness Norwich

Wednesday 17/04/19

1) In 10 Mins Build to a Heavy Snatch 2) 5 Rounds 600m Run 5 Squat Snatch (@70% of 1RM) 2 Bar MU/6PU/8 Ring Row

  • CrossFit Box Jumps

Tuesday 16/04/19

1) Every 5 Mins for 6 Sets 250/200m Row 20 Box Jump Overs 15 DB Push Press 5/5 Single Arm Ring Row

  • Jessica Garnett GAIN Fitness Norwich

Monday 15/04/19

1) In 15 Mins Build to a Heavy C&J 2) "“California Love” 30 Squat Clean & Split Jerks ***After every 5 Reps complete 5 Burpees*** The workout finishes with 5 Burpees (70/47.5) (Weight Should be no more than 60% of your max C&J)

  • Sam Cox GAIN Fitness Norwich

Sunday 13/04/19

1) Thruster EMOM x 8 Mins 6 Thrusters (you choose weight) 2) 12 Min AMRAP 12 DB Snatch 12 Calories 12 Burpees

  • Brendon King GAIN Fitness Norwich

Saturday 13/04/19

1) EMOM x 10 Mins Min 1: 30 Secs top of dip Hold Min 2: 30 Secs bottom of dip Hold 2) 24 Min AMRAP 200m Run 8 Pull Ups 8 TNG Power Cleans (if they are not TNG you must do 10 Burpee Penalty) 8 Back Squats

  • CrossFit Rowing GAIN Fitness Norwich

Friday 12/04/19

1) 10 Min AMRAP 5 TNG Power Snatch 5 Bar Over Burpees (Complete a full round whilst your partner rests) 2) 10 Min AMRAP 10 Front Squats 10 Pull Ups 10 Calories (switch exercises with your partner you go I go) 10 Min AMRAP 5 TNG GTOH (you both complete this before the run) 200m Run (both together)

  • Andy Herbert GAIN Fitness Norwich

Thursday 11/04/19

1) STOH EMOM x 8 Mins 1 Strict Press 2 Push Press 3 Jerks (Make the strict press heavy) 2) EMOM x 20 Mins 8 STOH 15/12 Calories 40 Secs Press Ups 12 Front Rack Lunges

  • Mike & Coach TJ GAIN Fitness Norwich doing Handstand Pushups

Wednesday 10/04/19

1) HSPU EMOM x 8 Mins 30 Secs HSPU work (If you don’t have HSPU yet, perform a HS Hold) 2) 4 Min AMRAP 12 KB Swings 6 TTB 4 Min AMRAP 8 Goblet Squats 4 TGU 4 Min AMRAP 12 KB Snatch 24 Double Unders

1804, 2019
  • Kara Kudmore GAIN Fitness Norwich

Thursday 18/04/19

1) EMOM x 10 Mins 2 Back Squats (Increase weight each set) 2) 12 minutes 0:00-3:00 40 Back Squat 3:00-7:00 30 TTB + 30 Burpees 7:00-12:00 400m Run + 100 DU

1704, 2019
  • Head Coach & Owner Tom Mahood GAIN Fitness Norwich

Wednesday 17/04/19

1) In 10 Mins Build to a Heavy Snatch 2) 5 Rounds 600m Run 5 Squat Snatch (@70% of 1RM) 2 Bar MU/6PU/8 Ring Row

1604, 2019
  • CrossFit Box Jumps

Tuesday 16/04/19

1) Every 5 Mins for 6 Sets 250/200m Row 20 Box Jump Overs 15 DB Push Press 5/5 Single Arm Ring Row

1504, 2019
  • Jessica Garnett GAIN Fitness Norwich

Monday 15/04/19

1) In 15 Mins Build to a Heavy C&J 2) "“California Love” 30 Squat Clean & Split Jerks ***After every 5 Reps complete 5 Burpees*** The workout finishes with 5 Burpees (70/47.5) (Weight Should be no more than 60% of your max C&J)

1304, 2019
  • Sam Cox GAIN Fitness Norwich

Sunday 13/04/19

1) Thruster EMOM x 8 Mins 6 Thrusters (you choose weight) 2) 12 Min AMRAP 12 DB Snatch 12 Calories 12 Burpees

1304, 2019
  • Brendon King GAIN Fitness Norwich

Saturday 13/04/19

1) EMOM x 10 Mins Min 1: 30 Secs top of dip Hold Min 2: 30 Secs bottom of dip Hold 2) 24 Min AMRAP 200m Run 8 Pull Ups 8 TNG Power Cleans (if they are not TNG you must do 10 Burpee Penalty) 8 Back Squats

1204, 2019
  • CrossFit Rowing GAIN Fitness Norwich

Friday 12/04/19

1) 10 Min AMRAP 5 TNG Power Snatch 5 Bar Over Burpees (Complete a full round whilst your partner rests) 2) 10 Min AMRAP 10 Front Squats 10 Pull Ups 10 Calories (switch exercises with your partner you go I go) 10 Min AMRAP 5 TNG GTOH (you both complete this before the run) 200m Run (both together)

1104, 2019
  • Andy Herbert GAIN Fitness Norwich

Thursday 11/04/19

1) STOH EMOM x 8 Mins 1 Strict Press 2 Push Press 3 Jerks (Make the strict press heavy) 2) EMOM x 20 Mins 8 STOH 15/12 Calories 40 Secs Press Ups 12 Front Rack Lunges

1004, 2019
  • Mike & Coach TJ GAIN Fitness Norwich doing Handstand Pushups

Wednesday 10/04/19

1) HSPU EMOM x 8 Mins 30 Secs HSPU work (If you don’t have HSPU yet, perform a HS Hold) 2) 4 Min AMRAP 12 KB Swings 6 TTB 4 Min AMRAP 8 Goblet Squats 4 TGU 4 Min AMRAP 12 KB Snatch 24 Double Unders