News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 25th November 2018

Good morning all, I hope you are all well. You may have seen last week that I posted a picture of some new Gym apparel we are going to be getting. I have ordered some sample sizes which will be here on Monday / Tuesday and I would like to get an order in by the end of the week. Its about a one week turnaround with this company which means it could potential be with us by the following Friday and with the temperature dropping I could definitely do with one of those hoodies. If you would like to buy anything you need to do so Via the Teamup store. Simply log in to your Teamup account, select the Store and you will see everything on there ready to purchase. I have attached a link below but if you have any problems let me know.

CLICK HERE TO VISIT THE STORE

We have 27 people confirmed for the Xmas party....so far!! If you haven't got your ticket yet then use the link below and get involved. I need to know exact numbers a week before which doesn't give you long. Its going to be a wicked night, we've got guest list at a club after (lolalo's) for anybody thats going to be staying out, and there will be a few of us out for food before (once we've decided where we are going Ill let you all know). Some form of Christmas attire is compulsory....I've already pressed my Xmas shirt ready for the occasion and I believe Laura posted a link to some pretty looking Xmas shirts.

BUY CHRISTMAS PARTY TICKETS HERE

All this talk of Christmas has made me hungry for a mince pie so on that note I'll leave you with next weeks programming, have a great day guys.

Angelo

NEXT WEEKS PROGRAMMING

MONDAY
Back Squats (Wk3 / 3)
H3
3x3@90% above

For Time;
1000/800m Row (Buy in)

5 rounds;
10 Toes to Bars
20 FR KB Lunges (24/16)
(Swap arms at 10 reps)

800m Run (Cash out)

TUESDAY
Alt mins x 10;
1- 3 Hang Power Cleans
2- 10 Box Jumps @30/24



3 rounds;
400m Run
21 SDHP's (42.5/30)
12 Bar Hop Burpees





WEDNESDAY
5 sets;
10 Double DB Push Press
15-20 Press ups
Rest 2 mins

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

12min Ladder;
10 Wallball
10 DB H C/Jerks @22.5/15
(20-30-40-50-60......)

Notes;
Wallball always 10 reps
Change Arms every 5 reps with
Dumbbells

Weightlifting Class;
OH Squats
3x5- Light

Snatch Balance
3-3-3-3-3

Power Snatch
Heavy single for the Day
3x5@70% above

THURSDAY
Long Wod

4 rounds;
In 5 mins
600-800m Run (4 min Cap)
Max Box Step ups

Rest 1 min

In 5 mins
800-1000m Row (4 min Cap)
Max Sit ups

Rest 1 min

FRIDAY
TnG Tempo Deadlifts (3s)
10-8-6-4-2 (Build over 5 sets)
40-60s Plank after each set
Rest 2 mins

For time;
3-6-9-12-15-18-21
Air Squats
KB Swings @24/16
Burpees

SATURDAY
TBA

SUNDAY
Weightlifting Class;

Power Clean + Pause in Catch
3-3-3-3-3 (Build to RPE 7/8)

Clean
Heavy Single for the Day

Clean Pulls
5x3@Max above

Gymnastics Class;

Pull ups Progressions

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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