News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 29th April 2018

Happy Sunday guys, keeping it short tonight as I'll be sending out the newsletter over the next couple of days which has loads of stuff you guys are going to love. I am going to be doing a Free Nutrition talk for GB members only, all the details of this are will be in the Newsletter so if this is something you're interested in then make sure you read it.

You may have noticed I have Mens T shirts and Ladies Vests on display, those particular items aren't for Sale, they are just samples for you to try on for size (before you've worked out). If you would like one there is a clipboard hanging up with a sheet attached for you to fill in. ill be putting in the order in a few weeks so get your name down if you want something.

Don't forget that next Saturday is the Gym Comp so there will be no classes, there is still time for you to get involved if you fancy it, just let Laura know as the is the organiser. Its going to be great fun guys, just an excuse to do a few workouts and have a laugh.

Enjoy the rest of your evenings and Ill see you all in the Gym during the week.


Back Squats (wk1/3)
1x Heavy 8
3x8 @90% above

(Will be trying to add weight each week so leave some in the tank)

12min amrap;
10 Alt DB Snatch
10 OH DB Lunges
100m Run

Heavy 3
2-3 x3 @90% above

Bentover Row
3x10 Reps (light)

In 7 mins;
1000/800m Row
Max GTOH @60/40

Hang Power Snatch
3-2-1-1-1 (Build)

EMOM 15;
1- 20 Wallball
2- 15 Burpees
3- 30s Max Toes to Bars

Weightlifting Class;
Power Clean
Singles (Not to failure)

Hang Cleans

EMOM 10;
1x Hang Clean @80% above

3 sets;
5-10 Kip HSPU's
Max Feet Elevated Ring Rows
Rest 60s

Long Wod
3 rounds for time;
1000m Row
800m Run
50 Sit ups
(40min Cap)

4 Sets;
8 Deadlifts (Build)
40-60s Plank Hold
Rest 2 mins

For time;
100 KB Swings (24/16)
75 Burpees
50 Box Jumps @24/20
(Every 3 mins Run 100m)

Saturday Hustle
In House Comp (No Classes)

Weightlifting Class;

Snatch Balance
Heavy Single

Dip Snatch
3-3-3-3-3 (Build)

TnG Snatch Deads (5s tempo)

Gymnastics Class;
7 sets for Quality;
5 Kip HSPU's
20s Russian KBS

15min EMOM;
1- 3-5 Strict Pull ups
2- 10 Seated DB Shoulder Press
3- 30s Plank Hold


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