News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 5th August 2018

Good morning GB'ers, I hope you're all enjoying the weekend. I've got a great week of training planned for you so you've got something to look forward to......the Long wod has to be a personal favourite.

Im sure you've all seen that I am organising a Comp at the gym on the 29th of September. Unlike previous comps I have opened this one up to other gyms and it is currently sold out for the mens, but we still have spaces for the ladies. Its going to be a great comp, nothing to technical just lots of horrible phys, the most technical thing in it is going to be 60/40kg Power clean and Jerks. If you do want to get involved then email me at and ill add you to it. Its £30 per pair.

This is going to be quite a big event, there will be a marquee out the front, a mobile cafe, looking at getting a DJ and a few vendors down selling kit. It will definatly be worth coming down to have a watch if you're not interested in competing. I am looking for some volunteers for the day if anyone is keen. Its going to be for judging, marshalling the runs, helping set up etc. so if anybody is keen to help out then let me know. There will be a t shirt and all you can eat Haribo and cakes and plenty of tea and coffee if that helps ;)

Enjoy the rest of your day and Ill see you all during the week.



Back squats
1x Heavy 2 (wk2/3)
3x2@90% above

Every 5 mins x 15;
500/400m Row
30 Wallball
(Score is slowest round)

Split Jerks (Pause in Dip)

For time;
400m Run
40 DB Hang C/Jerk (22/5/15)
400m Run
30 Pull ups
400m Run
20 HSPU's
(12min Timecap)

EMOM 10;
1- 5 Hang Power Cleans @70%
2- 40s Plank Hold

5 Rounds;
In 2 mins
12 Deadlifts @100/70
12 Burpees over Bar
Max Box Jumps

Rest 1 min

Weightlifting Class;
Snatch Balance (Ext W/Up)
5-5-5 (Build over 3 sets)

Hang Power Snatch

Drop to 50% above

Full Snatch
Heavy Single (Build from 50% above)

3 sets;
60s Max Pillar to planks
30s Rest
60s Max Ring Rows
30s Rest

Long Wod;

10 rounds
300m Run
20/15 Cal Row
10 Burpees
Rest 1 min
(40min cap)

5 sets;
5 Front Squats (4s Tempo)
Rest 2 mins

For time;
100 Air Squats
100 KB Swings @24/16
100 Press ups
100m Run

Saturday Hustle

Weightlifting Class;

Power Clean + Push Press
5 sets- 1+1 (Build)

Hang Clean + Push Jerk
5 sets- 1+1 (Build)

Clean and Jerk
5 sets- 1+1 (Build)

Gymnastics Class;

Skill- HSPU's
Beginners- Drills / Progressions
Advanced- EMOM 10- 30%

EMOM 16;
1- 6-8 Strict Pull ups
2- 10 Seated Seesaw press (5ea)
3- 15-20s Chin over bar Hold
4- 20-30s Chest facing Handstand hold


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