News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 24th February 2019

Good morning GB'ers, hope you're enjoying the weekend. Just a quick reminder that for the next 4 weeks every Friday we will be doing the Open workouts for the class wod which means we wont no what they are going to be until Thursday evening which means its a nice little surprise for you when you arrive on Fridays.

Only a few weeks until the 'Outside The Box' Pen Y Fan adventure so if you haven't already signed up then use the link below....its going to be a great day out.

PEN Y FAN CLIMB- SIGN UP HERE!

Have a great day and I'll see you all at the gym.

Angelo

PROGRAMMING;

MONDAY
Back Squats
Heavy 2
3x2@90%

3 rounds;
400m Run
21 Wallball
7 Bar Muscle ups

Notes;
This workout should be fast with the aim of going unbroken on everything. Scaling for the Muscle ups will be a pull up variation or ring rows.
13min Timecap.

TUESDAY
3 Pos Power Snatch
(Floor, below knee, above knee)

10min Ladder;
Deadlifts @70/50
Box Jumps @24/20
3,6,9,12........

3 Sets;
60s Weighted plank @20/10
Rest 1:1

Notes;
If you are new to the Snatch then you will be working from the Hang position only until you feel ready to start going from the floor. Keep weight light for the wod and the weight for the planks is optional.

WEDNESDAY
Long Wod

3 sets;
2mins Cal Row
30s Transition
2mins- 10 KBS + 10 Press ups
30s Transition
2mins- 20m Shuttle runs
30s Transition
2mins- Burpees
30s Transition
2mins- Cal Assault bike / Ski
30s Transition
2mins- Box Step ups
30s Transition

Weightlifting Class

Hang Power Clean
3x5 (Light and Fast)

Cleans
Heavy Single

10mins;
Accumulate as many reps as pos at 80% of above Max

Notes;
Hang Power Cleans are your primer for the heavy cleans. Once established your max for the day you will drop down to 80% and try to get as many reps as you can.

THURSDAY
Push Jerk
Heavy Single

10 rounds for time;
5 Power clean and Jerks @60/40
10 Burpees

Notes;
Going heavy for the Jerks but I want you to select a weight you can hit unbroken for the C/Jerk

FRIDAY
'Open Wod 2'

Notes;
Will announce this workout on Thursday night when it gets released.

SATURDAY
TBA

SUNDAY
Weightlifting Class

Snatch Balance
Build to Heavy Triple

Power Snatch
Heavy Single

'Isabel'
For time / Quality;
30 P Snatch @60/40

Notes;
We will work the OH Squat in the warm up and if you struggle you work Snatch balance drills without hitting full depth. If you are a beginner you will work the Power Snatch from the Hang for both parts and scaling for the weight will be around 60% of your max,

Gymnastics Class

Seated BB Press
5-5-5-5-5- Build

3 sets;
10 Weighted Press ups
Max Feet elevated Ring Rows
Rest 60s

4 sets;
In 2 minutes;
Row 300/250m
Max Kip HSPU's
Rest 1 minute

Notes;
Working on Press strength followed by high rep push and pull. Only use weight if you can do 10+ Perfect press ups. Skill work will be Kip HSPU's during the workout.

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