News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 7th October 2018

Good morning guys, I hope you're all enjoying the weekend. Big week of training ahead, lots of tough (but fun) workouts planned.

Quick reminder that next Sunday (14th) we have the rowing seminar with a Team GB Coach. This does mean that unfortunately the Weightlifting and Gymnastics will be cancelled but its a great opportunity to be taught the how to row correctly making life much easier as we do a lot of rowing!! There are 8 spaces left guys so if you want one be sure to book ASAP to avoid missing out.

Plans have already been made for the next comp, it will be an In-house comp on the 24th November aimed at all abilities (so nothing technical) so be sure to get involved. More details to come on that.

Enjoy the rest of your day and I'll look forward to seeing you all during the week.



Back Squats (DE LOAD)
10 rounds for time;
10 Back Squats @60/40kg
100m Run
Rest 30s
(No racks)

3 sets for Quality;
60s FR KB Rev Lunges
30s Rest
60s Plank Hold (can add weight)
90s Rest
(12mins total)

Push Jerk
Heavy Single

Strict Pull ups
5x5 (add weight if pos)

EMOM 12;
1- 6 Hang Power Cleans + 6 Push Jerks @50% above
2- 12 Burpee over Bar

Long Wod

5 rounds;
4 mins- Max Distance Row

1 min Rest

4 mins- 800m Run + Max Down ups

1 min Rest

Weightlifting Class;

Power Cleans
5x3 @70% - Rest 2 mins

Push Jerks
5x3 @70%- Rest 2 mins

OH Squats
3x5 @70%- Rest 2 mins

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

Snatch Pulls
3x5 @Max above
(Perfect form)

12 min Ladder;
1 Deadlift @100/70
2 HSPU's
2 Deadlifts
4 HSPU's far as pos

4 Sets;
10 Strict BB Press (60% Max)
Rest 30s
15 Gob Squats (Heavy)
Rest 30s
200m Farmers Carry (Unbroken)
Rest 2 mins

3 rounds for time;
30/25 Cal Row
30 Burpees
Rest 1 minute


Rowing Workshop
(No Weightlifting / Gymnastics)


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