News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 3rd March 2019

Good morning all, I hope you're all having a great weekend. Next Sunday we will be doing the first of our 'Outside the Box' series. We will be climbing Pen Y Fan, we have a planned route of around 8 miles so looking at around 4-5 hours. The plan is to leave the gym at 9am sharp so will need to arrive just before. We'll head down in convoy and then once the walk has been complete if you want to head straight back you can or if you want to find a pub for some lunch thats another option.

If you do want to go then book on via the link below so I know who to expect on the day. All classes will be cancelled that day but if you do wish to train between the hours of 10am and 1pm then you may sign out the key (please make sure it gets put back after).

BOOK HERE

Have a great day guys.

Angelo

PROGRAMMING;

MONDAY
Back Squats
Heavy Single
3x5@70% Max

Tabata Air Squats- 0:00
(Rest 60s)
Tabata Row- 5:00
(Rest until 6:00)
Tabata Burpees- 10:00
(Tabata- 8x 20s W /10s R)

Notes;
For Squats the priority is the Single but if you have time after hit some dropsets at 70%. For the Wod the Score is the lowest set on each exercise.

TUESDAY
Seated BB Press
Heavy 3
3x3@90%

20min Amrap;
30 Pull ups
40 Push ups
50 Sit ups

Notes;
Going heavy on Strict Press and then trying to accumulate as many rounds as possible for the Wod. For this you will need to break up the movements so try and avoid going to failure.

WEDNESDAY
Alt mins for 10;
1- 30s P Snatch @35/25
2- 200m Run
(Consistent on Both)

5 rounds;
15 Wallball
15 KB Swings @24/16
15 Box Jumps @24/20

Notes;
If you're new to Snatching you will work from the Hang position. Keep weight light, shouldn't have to put down during the 30s. For the Wod intensity will be high, try and go unbroken.

Weightlifting Class

OH Squats
10mins Working on Singles

Hang Snatch
Heavy Double

EMOM 10;
1 Rep at Max weight above
(If you fail a rep its a 10 Burpee penalty for every rep to be performed at the end)"

THURSDAY
Long Wod
20min Amrap;
400m Run
20 DB Box Step ups

Rest 3 mins

20min Amrap;
500m Row
15 Burpees

Notes;
It doesn't matter which you start on but you get 3 mins rest between.

FRIDAY
'Open Wod 3'

Notes;
Will announce this workout on Thursday night when it gets released. Part A will be based on whatever the workout is.

SATURDAY
TBA

SUNDAY
OUTSIDE THE BOX- Pen Y Fan

Weightlifting Class
Cancelled
(Outside the Box)

Gymnastics Class
Cancelled
(Outside the Box)

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