News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 9th September 2018

Good afternoon guys, I hope you're all enjoying whats left of the Summer. A quick reminder that Greg is doing Physiotherapy at the Box every Wednesday afternoon with appointments from 2:30pm - 7:30pm. GB members get a reduced rate of £25 for 1/2 hour or £40 for 1 hour and to book in you need either message Greg on Facebook (Greg Davis) or give him a text / call on 07741301709. Don't wait until you're injured, stay on top of any niggles you might have.

Next Sunday (16th) is the Handstand Workshop with Gabby Parker. It will start at 10am and Finish around 12pm. It is £15 per person to be paid directly to Gabby on the day so you will need to bring Cash. There were 24 spaces available but think there is only one left. If for whatever reason you are booked on but can't attend then make sure you remove yourself to allow somebody else to have your space. Click HERE for the link on teamup. These sessions are awesome, if you're interested in Handstands and getting better at them regardless of your current ability then this is a must.

With the Handstand class next Sunday I will be doing a Weightlifting class at the earlier time of 9am so its done in time for the Workshop. The gymnastics class however will be cancelled, apologies for any inconvenience.

Enjoy the rest of your day guys and I'll leave you with the Programming for next week;

Back Squats
1x Heavy 8
3x8 @90% Above


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

Compare to 11th June

3 Sets;
60s CF H/stand (one foot on wall)
Max Ring Rows (3s Tempo)
Rest 1:1

For time;
1 Mile Run
2000m Row
1 Mile Run
100 Down ups

(40minute Cap)

Push Jerks

Push Press
Hang Power Cleans
30 Double unders after each set
(Rx- 50/35)

Core Work
(If time)

Weightlifting Class;

3 Pos Power Clean
(floor, below knee, above knee)
Build to heavy set

Hang Clean (full Squat)
(Build from 50% of above max)

3x10 (rest 60s)

Every 2 mins x 5 sets;
200m Run + 10 P Snatch @42.5/30

Running Clock;
0-7 mins;
1000m Row for time

7 min Ladder;
3 Deadlifts @70/50
3 Box Jumps
...+3 reps each round

3 sets;
10-12 Single Arm DB Press (L)
10-12 Single Arm DB Press (R)
50m SA KB Farmers Carry (L)
50m SA KB Farmers Carry (R)
Rest 1min

100 Pull ups (6 min Cap)
100 Push ups (6 min Cap)
100 Sit ups
100 Squats


Weightlifting Class;

Hang Power Snatch
3-2-1-1-1 (Build)

OH Squats +3s Pause
3-2-1-1-1 (Build)

For Quality @50% Part A
UB Hang P Snatch
UB OH Squats

Gymnastics Class;



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