News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 10th June 2018

Happy Sunday folks, I hope you've all had fantastic weekends and are looking forward to getting back into the gym.

Quick reminder that T Shirts and Vests are in, so if you ordered one its ready for collection. I have ordered a fair few spares and we have 3 Sweatshirts left, a Small and Large Black and a Medium Grey so if you want one let me know and I'll reserve it for you.

OMG those grenade bars are incred!! If you haven't tried one then you're missing out, Caramel Chaos and Jaffa Quake are amazing!

The SUP Wod is proving very popular with only a few spaces left on the 10am session so if you want to give it a bash then get yourself booked on.

Finally, I have programmed the SID Wod for Monday for both the classes and the Strong Blog so if you've signed up be sure to put your score on the leaderboard and then at the end of the month the top 12 scores will get submitted. You may have multiple attempts at this workout guys but you just have to get it done by the end of the month.

Cheers all.

Next Weeks Programming

Monday
Back squats
1x Heavy 6 (wk2/3)
3x6@90% above

SID WOD 1;

30 STOH (35/25)

15 Bar Hop Burpees
30 Front Squats (35/25)

15 Bar Hop Burpees
30 Thrusters (35/25)

15 Bar Hop Burpees

Tuesday
Split Jerks + Pause in Catch
3-3-3-3-3

Strict Pull ups
3x8-10

In 11 minutes;
1000/800m Row
50 DB H C/Jerk (swap every 5)
Amrap- Toes to Bars

Wednesday
Power Clean + Hang Clean
Build to Max for the day

3 rounds;
21 Deadlifts (100/70)
400m Run

For Quality;
100 Alt V Ups (50 ES)

Weightlifting Class;

Snatch Balance
2-2-2-2-2

OH Squat (3s Pause)
3-2-1-1-1

Hang P Snatch
5-5-5-5-5

Thursday
Gymnastics
EMOM 9;
1- 30s KBS OH Hold
2- 30s FLR Hold
3- 30s Chin over bar hold

E2MOM 30;
1- 500/400 Row
2- 400m Run
3- A) 60s Russian KB Swings
B) 60s Plank

(Alternate each time)

Friday
4 sets;
10 Seated DB Shoulder Press
Max Rep Ring Rows (3s Neg)
Rest 2-3 mins

EMOM 10;
10-15 Burpees
(Around 45s Work)

Classic!!!!

Saturday Hustle
TBA

Sunday

Weightlifting Class;

Tall Jerks
3x 5 (Light)

Split Jerks (Pause in Dip + Catch)
2,2,2,2,2

P Clean + Split Jerk
Singles

Gymnastics Class;

EMOM 10;
1-3 Bar Muscle ups

For Quality
2-4-6-8-10;
Strict Pull ups
(40m SA OH KB Carry btw sets)

into

5-10-15-20-25
Press ups
(40m SA Farmers Carry)

For carrys swap arms at 20m

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