News & WOD

Weekly Bulletin / Programming- BANK HOLIDAY SPECIAL

Weekly Bulletin / Programming- BANK HOLIDAY SPECIAL

Sunday 26th August 2018

Good afternoon guys, I hope you're all having a great weekend. Don't forget that with it being a Bank Holiday the gym will only be open from 10am until 1pm on Monday with a class at 10am only.

A big well done to everybody that competed at the 'Three of a kind' team comp at Cheltenham last weekend, awesome efforts from all. I would also like to give a special congratulations to Mange who did his first Ironman Triathlon last weekend. If you're not familiar with Ironman it starts with a 2.2 mile Swim followed by 112 mile bike ride and then a 26.2 mile Run (marathon) to finish....its a challenge to say the least. Well done Mange, looking forward to getting you back in the gym soon buddy.

Enjoy the rest of your weekends guys and I will see you all during the week.

Angelo

NEXT WEEKS PROGRAMMING

MONDAY
BANK HOLIDAY WOD

TUESDAY
Every 30s x 10mins;
1x Power Snatch

15mins;
1 Mile Run
Amrap;
15 Alt DB Snatch (22.5/15)
15 Box jumps (24/20)

WEDNESDAY

Long Wod;
In Pairs;
10km/8km Row
-Swap every 500/400m
-30s Plank Active Rest
(50min Cap)

Weightlifting Class;

Hang Power Clean + S Jerk
2+1 x 5 Sets (Build)

EMOM 10;
1 Hang Power Clean + S Jerk
(Use Max from Part A)

RDL's
3x10 (Light)
r 60s"

THURSDAY
Push Jerks
5-5-5-5-5

Tempo Ring Rows (40X0)
3x12-15 (r60s)

10min AMRAP;
5 HSPU'S
7 Burpees
9 Hang Power Cleans @42.5/30

FRIDAY
4 sets;
12 Tempo Deadlifts (4s)
(Bar Doesn't Touch the floor)
40s SL Hollow Leg Extensions
Rest 2-3mins
(Heavier than 4th Aug)

5 rounds;
20 KB Swings (24/16)
20 KB FR Rev Lunges
200m Run

SATURDAY
TBA

SUNDAY
Weightlifting Class;

3 Pos Power Snatch
(Floor, Below knee, above knee)
5 sets- Build

Hang Snatch (above Knee)
Heavy Single

OH Squats
3-3-3-3 (Build)

Gymnastics Class;

Skill-Handstand Walks
Drills- Holds / Shoulder Taps / one foot off wall...
Advanced- 5x10m (rest 2 mins)

3 sets;
40-60s Chin over Bar Hold
100m SA OH KB Carry
(swap at 50m)
Rest 2 mins

10 mins;
5 Press ups
50m Farmers Carry
10 Press ups
50m Farmers Carry
.... add 5 press ups every set

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