News & WOD

Weekly Bulletin / Programming- Bank Holiday

Weekly Bulletin / Programming- Bank Holiday

Sunday 6th May 2018

Happy Sunday guys, and this happens to be the best kind as nobody has to work tomorrow. That said you do still have to come to the gym for whats going to be the hottest wod of the year so far.

Huge congratulations to everybody that took part in the competition on Saturday and a huge well done to Laura for organising such a great event. I for one am struggling today, but had a wicked time and love competing with all you legends. Time to start planning the Summer Throwdown / Summer social......so exciting!!

Im going to wrap it there as I know you're probably all out enjoying the beautiful weather, so here are next weeks Wods.

Monday

Bank Holiday Wod

Tuesday
Alt mins x 10;
1- 5x Hang P Snatch @60%
2- 15 Box Jumps

12 min amrap;
30 Double unders
20 KB Swings @24/16
10 HSPU's

Wednesday
Gymnastics
EMOM 5;
6-10 Toes to Bars

Long Wod;
Every 8mins x 4 rounds;
800m Run
40 Burpees
(6:30 cap per round)

Weightlifting Class;

Split Press
5-5-5-5-5

Split Jerks (pause in catch)
2-2-2-2-2

Bentover Rows
3x10

Thursday
Front Squats + 3s Pause
3-3-3-3-3 (Build)

10min Amrap;
12 Deadlifts
9 Hang P Cleans
6 Push Jerks
(60/40)

Friday
5 sets;
8-10 Seated DB Press (Box)
30s Ring Row Hold
Rest 1:1 (work in pairs)

'Tabata This'
(8x20sW/10sR)
Tabata Row- Rest 60s
Tabata Squats- Rest 60s
Tabata Pull ups- Rest 60s
Tabata Push ups- Rest 60s
Tabata Sit ups
(Score is lowest of 8 intervals)

Saturday Hustle
TBA

Sunday
Weightlifting Class;

Clean
2-2-2-2-2

5x1 @Max (rest 60s)

RDL's (Tempo)
3x5-8 reps @ above
(41X1)

Gymnastics Class;
1x Max Pull up Variation
(Normal / CTB / Bar Muscle up)

EMOM 10;
50% above

5 sets for Quality;
10 Ring Rows (feet elevated)
15 Press ups
20s Hanging L Hold (or Tuck Hold)

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