News & WOD

Weekly Bulletin / Programming- Christmas

Weekly Bulletin / Programming- Christmas

Sunday 23rd December 2018

Good morning all, I hope everybody is set for the big day. Don't forget to come and hit the Christmas eve wod. It will start at 9:00am so you'll be done nice and early ready to enjoy the rest of your day.

I've attached a pic of the Opening times for you as a reminder and for the programming its going to be longer conditioning based workouts to help burn off some of those extra calories we're going to be consuming.

Have a great day guys and Ill see you in the week.

Angelo

PROGRAMMING

MONDAY
XMAS EVE WOD

For time;
5000m Run
500 Burpees
Individual or Pair

TUESDAY
CLOSED

WEDNESDAY
CLOSED

THURSDAY
For Time;

1600m Run
50 P Snatch @35/25
1200m Run
40 Burpees
800m Run
30 Pull ups
400m Run
20 OH Squats


FRIDAY
EMOM 10;
1x P Clean + 1x FS + 1x PJ

5 rounds;
In 2 mins
300/250m Row
Max C/Jerk @60/40
(Rest 2 mins)

SATURDAY
TBA

SUNDAY

WEIGHTLIFTING

Tall Power Clean
5-5-5 (Build but light)

Hang Clean
Build to Heavy 3
3x3@90% above

3 sets;
10 Clean Deadlifts
60-90s Plank Hold
Rest


GYMNASTICS

Handstand Progressions

4 sets;
5 Strict Pull ups
10 Kip HSPU's (seated db press)
50m Farmers Carry
20 Press ups
500/400m Recovery Row"

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