News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 21st October 2018

Good morning GB'ers, I hope you're enjoying the weekend. We've got a good few names on the board for the comp in November which is great but I want to get more of you involved. There will be nothing to technical or too heavy, this comp is for all abilities so get yourself a partner and get involved. It will be getting started around 9ish and then be done by 1ish, exact times will be confirmed nearer the time. Laura will be releasing the workouts a few weeks before so you'll have plenty of time to prep for them.

I've noticed lately some of the equipment looking a bit worse for wear. I have spoke to the coaches and asked them all to start keeping an eye out and reminding people of the box rules, but make sure you're following them, its in your best interest to look after the equipment. I said yesterday about not using Dumbbells outside as they are getting damaged, but have a read over the Box rules and please make sure you're following them.

I'll leave you with this weeks programming, have a great day guys.


Back Squats
5x5@75% of 1rm (or RPE 7-8)

4 rounds;
25 Wallball
25 Burpees
Rest 2 mins
(Score is total time)

Long Wod
10 rounds;
500/400m Row
400m Run
Rest 60s
(50min Cap)

Every 2 mins x 5 sets;
50 Double unders
10 Hang Power Snatch @42.5/30
(Scale- 30s Cap on D/Unders)

5 rounds;
In 2 mins
10 Deadlifts @100/70
200m Run
Max Box Jumps @24/20
Rest 60s

Weightlifting Class;

3 Pos Power Clean (from the top)
5 sets (Build)- Not to heavy

2-2-2-2-2 (Build)
Not touch and go

Clean Pulls
3x3 (3s Negative)

4 sets;
Max STOH @70/50
Rest 30s
Max Ring Rows
Rest 2 mins
(Select a weight you can get at least 8 reps for on the first set)

12min Amrap;
5 Toes to Bars
10 Hang Power Cleans @42.5/30
5 HR Press ups
(+ 5 HR Press ups every round)

3 sets;
8-10 Front Squats @60%
Rest 30s
60s Plank Hold
Rest 2 mins

For time;
50/40 Cal Row
50 Wallball
50 KB Swings @24/16
50 Burpees to Plate
(12 min Cap)


Weightlifting Class;

OH Squats
3x5 (light)

Hang Power Snatch
4x2 @40-50% Max
(Focus on Speed)

Snatch from floor
(Build to single)

Gymnastics Class;

Skill- HSPU's
(15 minutes working on Technique)

Every 2 mins x 18;
1- 60s Max Wall Climbs
2- 60s Max Tempo Ring Rows
3- 60s Hollow Hold


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