News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 29th July 2018

Good afternoon guys, I hope you are all well. I for one am struggling after last night but it was definitely worth it. It was a cracking night, big thanks to Faye for organising it and to everyone that made it out. Chris D treating us all to a table and a couple of bottles in Lolalo's was a nice little treat, so thanks a lot for that buddy.....I think!!

If you haven't seen, I am organising a competition at the gym for Saturday 29th September that I've opened up to other gyms. We've had a lot of interest and the mens teams are almost sold out so if you want to compete you need to email me at asap. Its £30 per pair and is aimed at people with competition experience. Its not going to be anything to technical, but a lot of volume. I will also be looking for volunteers for the day if anybody is keen?

I'll leave you to enjoy the rest of your evening and look forward to seeing you all in the gym during the week.


Back squats
1x Heavy 2 (wk1/3)
3x2@90% above

1000m Row (Buy in)
5 rounds;
8 Burpees over DB
16 SA DB OH Lunge@22.5/15
(Change arms every 8 reps)

EMOM 12;
1- 30s Double unders
2- 5 Power Snatch @60/40

KB Swings @24/16
(400m Run after each set)

Long Wod
20min Amrap;
400m Run
3 rds;
5 Strict Pull ups
10 Press ups
15 Sit ups

rest 5 mins

20min Amrap;
500m Row
20 Alt DB Snatch
60s Plank Hold

(70% Intensity)

Weightlifting Class;

Power Clean + Tall Clean
5 Sets- Build (not heavy)

Full Clean
2-2-2-2-2 (No Tng- 5 count btw)

Heavy RDL's (Just below knee)
3x5 (same weight all 3 sets)

5 sets;
1x Power Clean
5x Push Jerks
Rest 2 mins
(Build over 5 sets)

100 Thrusters (60/40)
Start Every minute with 5 Burpees, including the 1st
(20min Cap)

4 sets;
15 Tempo Deadlifts (4s)
(Bar Doesn't Touch the floor)
30s MB Twists (9/6)
Rest 2-3mins

5 rounds for time;
10 Toes to Bars
15 Alt DB H C/Jerk (22.5/15)
200m Run

Saturday Hustle

Weightlifting Class;

5 sets;
1x Snatch Push Press
+ 2 OHS (3s Pause)

Snatch Balance (3s Pause)
1-1-1-1-1 (Build)

Snatch + Pause
1-1-1-1-1 (Build- RPE 8/9)

Gymnastics Class;

Skill- Toes To Bars
Beginners- Drills / Progressions
Advanced- EMOM 10- 30%

1- 6-8 Strict Pull ups
2- 10 Seated DB Press

Rest 2 mins

1- 30s Chest Facing Handstand
2- 30s Arms only Row (Fast)


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