News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 30th September 2018

Good morning guys, I want to kick things off by congratulating everybody that took part in yesterday's comp. I would also like to give a big thanks to my amazing team of Judges, our photographers for snapping away all day, Sam Pitch for DJ'ing giving us the sickest tunes, Nick R for sorting out the marquee and everyone that came down to support, was a great day. Im very grateful to have such a great members, I will reward you all with some really fun workouts 😉

I will be organising a competition for November, it will be an in-house comp for all abilities so everybody can get involved.

I am pleased to announce that one of the Team GB Rowing coaches is going to be doing a Seminar at the gym on Sunday 14th October. It will be from 10am until around 12pm and he will be teaching you the proper Rowing technique, giving you exercises / drills to help you improve, teaching you about your set up, understanding the damper settings etc. This is a great opportunity and one that doesn't come about very often. If this is something you are interested you need to book on teamup or by clicking HERE. It will cost £10 and there is a 5 day cancellation notice period so if you cancel within 5 days of the course you wont be refunded.

Have a great day guys and Ill see you all next week.



Back Squats
1x Heavy Single

400m Run after each round

Long Wod;

EMOM 40;
1-150-200m Run
2- 15-20 Cal Row
3- 15-20 Burpees
4- Rest

Pick a Rep range that will enable 40-50s Work

Push Press
Build to Heavy Single

Strict Pull ups

10min amrap;
6 Push Press
9 Deadlifts @60/40
12 Box Jumps @24/16

Weightlifting Class;

Snatch Deadlift + Power Snatch

Snatch + Pause

3 sets;
10 OH Squats @60% above
(must snatch first rep)

Alt mins x 12;
1- 5 Hang Squat Cleans
2- 200m Run

10 rounds for time;
7 Thrusters @42.5/30
7 Pull ups
7 Burpees

4 sets;
25 DB RDL's @22.5/15's
25 MB Sit ups
Rest 2 mins

For time;
1000m Row
50 Alt DB Snatch @22.5/15
30 HSPU's


Weightlifting Class;

3 Pos Power Clean
(floor / below knee / above knee)
5 sets- Build

Heavy Double
3x1 @Max

Gymnastics Class;
Kip Pull up Drills

5 rounds;
20 Ring Rows
20 Press ups
20 Sit ups
Rest 60s


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