News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 28th January 2018

Good afternoon GB'ers, I hope you've all had great weekends.

I am pleased to announce that we are going to start stocking some more snacks and drinks for you guys. Our latest addition will be 'Hench Fuel' Protein Porridge pots. I was away on a course this weekend and had a few of these and they are incredible. Just add hot water and mix it up, 21g of protein per pot and they taste unreal. They will be £2 per pot, we will have an urn set up and you just add some water and away you go. Give them a try and let me know what flavours you like team.

Im also looking to add some more drinks to the menu so if you can think of anything you might like let me know, Monster energy has been mentioned a few times.

Getting a lot closer to the Open now team, still time to register, its going to be great fun and we will be doing the wods in the class anyway so you may aswell sign up, make it exciting. Next weeks Open prep workout is one of my favourites guys so be sure not to miss it.

Enjoy the rest of your Sunday and ill see you all during the week.

Next Weeks Programming

Monday
Back Squats
Heavy 7
3x7@90%

EMOM 15;
1- 200m Run
2- 18 SA KB Lunge Walks
-Swap arms half way
- Hold in Front Rack pos
3- 12 CTB Pull ups

Tuesday
EMOM 10;
3 Hang P Cleans
5 Bar Hop Burpees

14min Partner amrap;
6 Deadlifts @100/70
9 HR Press ups
12 Box Jumps (24/16)
(Alternate rounds)

Plank Holds
3x40-60s

Wednesday
Gymnastics;
Strict HSPU's- 5x5
(Scale- Dips or Press ups)

Long Wod;
Every 7 mins x 5 rounds;
1000/750m Row
15-20 Burpees over Rower
(5:30 cap per round)

Weightlifting Class;

Power Snatch + Hang Snatch
-Build

Snatch Pulls
-5x5 @110% above

Thursday
Press- Heavy Single
Straight into;
Push Press- 2,2,2,2,2

SA KB Rows
3x15 (Each Arm)

10min amrap
6 Toes to Bars
12 Alt DB Snatch (22.5/15)
30 Double unders

Friday
Front Squats
Heavy 2

OPEN PREP WOD 16.5
21,18,15,12,9,6,3;
Thrusters (42.5/30)
Burpees (Bar Facing)

Saturday
TBA

Sunday
Weightlifting Class;

Power Clean- Heavy Single

Hang Clean- Heavy Single

5-4-3-2-1; @80% above
UB P Cleans
UB Hang Cleans

Gymnastics Class;

For time;
10-8-6-4-2;
HSPU's
Ring Rows (x2)

3 sets;
10 SA DB Press (Left arm)
10 SA DB Press (Right arm)
10 SA DB Row (Left arm)
10 SA DB Row (Right Arm)
30s Side Plank (Left arm)
30s Side Plank (Right arm)
(Rest as required)

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