News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 11th November 2018

Good morning team, excited to say that Xmas Party tickets are now on Sale. Saturday 8th December at Bar 135.....it is going to be Epic. Tickets are £7 and you can get them by clicking HERE. We have 50 available guys and already sold 9 so don't miss out.

I am just finalising the design for the CFGB Hoodies so hopefully Ill be able to start taking orders next week and get those in if anybody is interested.

Enjoy the rest of your weekend and Ill see you all in the Gym.

Angelo


NEXT WEEKS PROGRAMMING

MONDAY
Back Squats (Wk 1 / 3)
5x3 @75% Max

In 12 mins;
3 rounds;
30 Alt DB Snatch @22.5/15
30 Box Jumps @24/20
Amrap;
Toes to Bars

TUESDAY
Long Wod

10 rounds
300m Run
20/15 Cal Row
10 Burpees
Rest 1 min
(40min cap)

(Compare to 9th August)

WEDNESDAY
Every 2 mins x 5 sets;
5 Tng Power Cleans
(Build each set)

Open Wod 17.4
In 13 minutes;
55 Deadlifts (100/70)
55 Wallball
55 Cal Row
55 HSPU's

WEIGHTLIFTING CLASS

Power Snatch +3s Pause in Catch
3x5 (Light)

Below Knee Hang Snatch
(Pause Below Knee)
3/2/1/1/1 (Build)
(If struggle with Squat do Power)

Snatch Pulls (5s Negative)
3x3 heavy

THURSDAY

Floor Press
5-5-5-5-5 (Build)

Strict Pull ups
3xMax Reps
(Rest 60s)

3 Rounds for time;
400m Run
15 Shoulder to Overhead (50/35)
12 FR Lunges (same bar)
9 Pull ups

FRIDAY
Front Squats
5-5-5-5-5 (Build)

3 sets;
1min Max Cal Row
1min Rest
1min Max Thrusters @35/25
1min Rest
1min Max Burpees
1min Rest

SATURDAY
TBA

SUNDAY
WEIGHTLIFTING CLASS

Clean Pull + Hang Power Clean
(3s Pause in Catch position)
4x1+1 (RPE 7/8)

3 Pos Clean with Pause;
Floor, Low Hang, High Hang
(1s pause in each position)
5 Sets (Build)

Clean Tempo Deadlifts
3x6-8 reps @Above Max
(3s Temp-plates don't touch floor)

GYMNASTICS CLASS

Pull ups Progressions
L1-L4

3 sets;
Max Strict HSPU's
500/400m Row
(Scale- Dips or Press ups)
Rest 2 mins

3 sets;
200m Farmers Carrys
40-60s Hollow Hold
Rest 2 mins

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