News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 27th May 2018

Happy Sunday guys, I hope you're all making the most of the Bank Holiday weekend, its a shame about the weather but hopefully it should brighten up tomorrow.

Congrats to everybody that took part in todays Triathlon. Birthday girl Shona, Amy, Dan, Steve P, Balazs, Tom J and myself all took part in the Sri Chinmoy Sprint Tri this morning and it was Epic. Weather was horrendous but the event itself was great fun and will def be doing it next year. Hopefully we can get a few more involved.

Don't forget the gym is Open from 10am until 1pm tomorrow with a class at 10am only. We will be doing the workout 'Briggs' so make sure you dont miss it.

Finally, next week I'm doing the Nutrition seminar. Its on Sunday morning at 8:45 so anybody wanting to learn about nutrition and how to work out how much they should be eating, what they should be eating etc.. then book on.

Enjoy the rest of the Bank holiday guys and ill see you all next week.

Angelo


Monday
BANK HOLIDAY WOD

'Briggs'
In Pairs or Solo;

2000m Row
150 Wallballs
100 Burpees
50 Thrusters (42.5/30)

Tuesday
Push Press
3,2,1,1,1

Bentover Rows
3x10 (r60s)

'Helen'
3 rounds
400m Run
21 KB Swings @24/16
12 Pull ups

Wednesday
Tng Power Cleans
3-3-3-3-3

Every 3 mins x 5 sets;
15 Box Jumps
12 Deadlifts
9 Hang P Cleans
6 Push Jerks
(Rxd- 55/35)

Weightlifting Class;

Split Jerk
2-2-2-2-2

Power Clean
1-1-1-1-1

3 sets;
5 Power Cleans + 5 Split Jerks
(65-70% Max Jerk)

Thursday
Gymnastics
3 sets for Quality;
3 Wall climbs (5s Hold)
5 Jump pull ups + 5s Neg
30s Hollow Hold

Long Wod;
Every 3 mins x 10sets;
400m Run

Friday
4 sets;
10 Front Squats
60s Plank Hold
(rest 1:1)

5 rounds;
60s Max Cal Row
60s Max Burpees
60s Rest

(Score is lowest set of each)

Saturday Hustle
TBA

Sunday
Weightlifting Class;

Tall Clean
3-3-3-3-3

Full Clean
2-2-2-2-2

RDL's
3x6-8 @ Max above

Sunday

Gymnastics Class;
Toes to Bars
1x Max For Day

10min amrap;
40% above unbroken sets

10min amrap;
3-5 Strict Pull ups
10 KB Strict Press
20 alt V Ups

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