News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 16th December 2018

Good morning all, Its the last proper week of programming before we go into the Christmas week which will mainly consist of conditioning work to make up for al those extra calories you're going to be consuming. A little bit of Strength testing to round off the year along with some pretty fun conditioning so make sure you get in as much as you can.

Xmas opening hours are in the last Newsletter, Ill be reposting them again next week but we're basically closed Christmas Day and Boxing Day and then open 10am until 1pm between boxing day and the weekend with one class at 10am.

Have a great day and Ill see you all during the week.

PROGRAMMING

Monday
Back Squats
3,2,1,1,1 (to Heavy Single)
If form goes then you stop

21-15-9
KB Swings @32/24
Gob Squats
400m Run after each set

TUESDAY
EMOM 10;
1 Power Snatch + 1 Hang Snatch
@55-60% Max

4 sets;
In 2 minutes
300/250m Row
Amrap Power Snatch @35/25
Rest 2 min

WEDNESDAY
Press
3,2,1,1,1 (To Heavy Single)
If form goes then you stop

9min EMOM
1- 5 Strict Pull ups (Weighted)
2- 10 Press @50-60% above
3- 30s Tempo Press ups (30X1)

5 min Amrap;
Max Burpee Box Jumps @24/20

WEIGHTLIFTING CLASS

Power Clean + Push Press
1+ 5 x 4 sets

Cluster
Heavy Single

10-1
UB Power Cleans
UB Thrusters
@50% above

THURSDAY
Long Wod

5 rounds;
3 mins Max Distance Row
1 min Rest
3 mins 400m Run + Max Reps
1 min Rest

Round 1- Sit ups
Round 2- Plank Hold
Round 3- Alt V Ups
Round 4- Hollow / Tuck Hold
Round 5- Side Planks(15s Change)

FRIDAY
Deadlifts
3-2-1-1-1 (To Heavy Single)
If form goes then you stop

12min Amrap;
12 Alt db Snatch
12 SA OH Lunges (R)
200m Run
12 Alt DB Snatch
12 SA OH Lunges (L)
200m Run

SATURDAY
TBA

SUNDAY
WEIGHTLIFTING CLASS

Snatch Balance +3s Pause
3-3-3 (Build but not heavy)

Tall Snatch (>5/6 RPE)
3-3-3

Hang Snatch (>7/8 RPE)
2-2-2

Snatch (>9/10 RPE)
Build to Single

GYMNASTICS CLASS

Rope Climb Technique Work

4 sets;
10 Pull ups
20 Press ups
30 Sit ups
Rest 1 minute

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