News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 18th November 2018

Good morning guys, would like to kick things off by congratulating Steve Collins on getting engaged last weekend. I know he's massively punching and I think he's fully aware but I wish them both all the best for the future ;).

Christmas Party tickets are going fast, if you haven't got yours yet click the link below. Its £7 a head and will be at Bar 135. We have the venue from 7:30pm to 11:30pm but are looking at getting a guest list for somewhere after for those that want to continue into the night.


Next weekend is the In house comp. The workouts have been released and are very inclusive so if you're interested in taking part its not to late. Let Laura know and she will sign you up. its going to be a great fun, should be done and dusted by around 1pm so wont be a long day. If you're not competing still come down and show your support, I'm sure there will be some cakes knocking around, maybe even a few mince pies (never to early).

Enjoy the rest of your Sunday and Ill see you all during the week.


Back Squats (Wk 2 / 3)
5x3 @80% Max

2 Rounds;
In 5 mins
50 Wallball (buy in)
15 KB Swings @24/16
15 Burpees

Rest 3 mins btw rounds

Seated BB Press
5-5-5-5-5 (Build)

Tempo Ring Rows
3x15-20 (3s Neg)
Rest 60s

Hang Power Clean and Jerk
Toes to Bar
(200m Run after each round)

Long Wod

5 rounds;
400m Run
10 Pull ups
20 Press ups
30 Squats
(20min Cap)

Rest 5 mins

5 rounds;
500/400m Row
30 Down ups
(20min Cap)

Weightlifting Class;

Dip Cleans + Pause in Dip
3x5 (Light)

Hang Clean
Heavy Single
5x3@70% above (r 3 mins)

Clean Pulls + 3s Eccentric
3x5 @ Above max

Hang Power Snatch
(with pause above knee)
3-3-3-3-3 (Build over 5 sets)

12min Amrap;
18 Alt DB Snatch @22.5/15
12 Air Squats
6 HSPU's

5 Sets;
5 Strict Pull ups
10 Bentover Rows (palms out)
Rest 2 mins

20min Clock

2000/1750m Row for Time
(Rest remaining time)

Death by Down ups
Start at 10 reps and add 1 rep



Weightlifting Class;

5 x Hang P Snatch with pause in catch into 5x OH Squats with pause in bottom
3 sets of 5 (Light)

Snatch with Pause in Catch

Snatch Pulls with pause over knee
3x5@Above Max

Gymnastics Class;

Handstand Press up Progressions

5 sets;
8-10 Seated DB Press
Max Ring Rows
Rest 60s

3 sets;
60s Weighted Plank Hold
Rest 60s


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