News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 4th November 2018

Apologies for the delay in getting the program up guys. I hope you've all had a great weekend. I will be sending out a newsletter next this week so be sure to check your emails.

Angelo

NEXT WEEKS PROGRAMMING

MONDAY
Back Squats
3x10 (60% Max)

FR KB Lunges
3x60s Work / 60s Rest (Light)

50-40-30-20-10;
Wallball
400m Run after each set
(20min Cap)

TUESDAY
Snatch Drills

For Time;
100 Hang Power Snatch 42.5/30
EMOM- Burpees (+1 every min)
(12min Cap)

3 sets for quality;
20 DB Deadlifts
60s SL Plank Hold (Every 15s)

WEDNESDAY
4 sets;
10 Seated DB Press (3s Neg)
100m SA Farmers Carry (50m)
Rest 1 mins

EMOM 4;
20-30s COB Hold

EMOM 12;
1- 15/12 Cal Row (40s Cap)
2- 10 TTB + Max HR Press ups
3- Rest

Weightlifting Class;

Split Jerk Technique

Power Clean and Split Jerk
4x3 (Light)

Clean and Jerk
5 sets- 2+1 (Build)

THURSDAY
Long Wod

20min Amrap;
800m Run
30 Box Step ups

rest 5 mins

20min Amrap;
800/700m Row
30 Down ups

(70% Intensity)

FRIDAY
EMOM 10;
1- 5 Deadlifts @120/80
2- 10 Bar Hop Burpees

12min Amrap;
7 High Box Jumps (30/24)
14 KB Swings @32/24
(Mainsite Wod)

SATURDAY
TBA

SUNDAY
Weightlifting Class;

Snatch Balance (Power)
3x5 Light

Snatch Balance (With Squat)
3-3-3

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

Gymnastics Class;

Handstand Progressions
L1- L4

Bentover BB Rows
3x10-15

3 sets;
10 Front Raise
10 Lat raises
10 Bentover Raises

5 min ladder;
1 Ring Row
1 Press up
....add 1 rep

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