News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 8th July 2018

Good afternoon guys, I hope you're all enjoying this beautiful weekend we're having. A few notices before I go into the programming;

Next Tuesday both Assault Bikes and Ski Erg will be out of action until the evening as they are being serviced / repaired so please don't make any plans to use them.

SID WOD 2 has been announced and it looks awesome. Much like the first workout I am going to program it for the class sometime soon but by all means if you want to give it a try before then grab a partner and see how you get on. Don't forget to write up your score on the board.

As much as I hate bringing it up, again it seems the amount of Protein bars gone doesn't match the amount of money in the till. Im hoping its genuine mistakes so just make sure if you want anything you pay the instructor directly and ensure they write it on the list. I'v asked all the coaches to be a lot more on the ball with this now guys so please just make sure you're paying for anything you take.

Iv attached the programming below, enjoy the rest of your day and Ill see you all in the gym during the week.

Monday
Back squats
1x Heavy 4 (wk2/3)
3x4@90% above

4 rounds
In 3 minutes;
15 Deadlifts @80/50
30 Wallball
Max Cal Row
Rest 1 minute

Tuesday
Push Press
5-3-1-1-1

FE Tempo Ring Rows (3s Neg)
3x8-10

3 rounds for time;
400m Run
25 Power Snatch @35/25

Wednesday
Hang Clean
2-2-2-2-2 (Build)

Buy in- 20 Cal Row

5 rounds;
5 Hang Squat Cleans @60/40
10 Burpee over Bar

Buy out- 200m Run

Weightlifting Class;

Snatch Pull + Power Snatch
5x1+1

Hang Snatch (Pause in catch)
2-2-2-2-2 (Build over 5 sets)

EMOM 5;
1 rep @Max from above

Thursday
3 sets;;
10-15 Tempo Press ups (3s)
50m SA KB Farmers Carry (R)
50m SA KB Farmers Carry (L)
Rest 30s

Long Wod
6-8 rounds;
500/400m Row
400m Run
Rest 60s
(40min Cap)

Friday
5 sets;
12 BB Lunges (6 El)- Build
12 Box Jumps
Rest 2 mins

3-6-9-12-15-18-21;
Air Squats
KB Swings @24/16

Burpees

Saturday Hustle
TBA

Sunday
Weightlifting Class;
Tall Clean
Singles (rpe 7/8)

Cluster (TnG)
Heavy Double

EMOM 10;
1 rep @ above max

Gymnastics Class;
15 mins Skill work
Pull up Variation
or
10min EMOM

10 rounds;
3 Strict Chin ups
6 Press ups
20s Hollow Hold"

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