News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 5th May 2019

Good morning GB'ers, I hope you are all enjoying your weekends. A quick reminder that as it is a Bank Holiday tomorrow so the gym is open from 10am until 1pm with a class at 10am only.

Im glad to see the Weightlifting classes have picked up a bit, especially the mid week session. Sundays Gymnastics Strength class is still pretty quiet. I've changed the focus of this a little to work more on building your strength to help you with your gymnastics movements as apposed to simply working on techniques, I feel this will benefit you a lot more guys so If you're looking to build up a little more upper body strength then I highly recommend coming along. Its for all abilities and is on a Sunday morning at 10am.

A few people have asked lately whether the Fiver Fridays are only on select Fridays. The answer is no, they are every week so if you have friends or family that want to come down they can simply rock up every Friday and pay £5 to do the class so spread the word guys.

Enjoy the rest of the weekend and your extra day off tomorrow.

Angelo

MONDAY

BANK HOLIDAY WOD
TBA

Notes;
Bank Holiday Partner Wod

TUESDAY

4 Sets;
6-8 SA DB Press (2121)
Rest 60s
6-8 SA DB Renegade Row (2121)
Rest 60s

Pause Ring Rows
3x10-15
Rest 60s

5 sets
In 2 mins;
300/250m Row
Max Press Ups
Rest 1 min

Notes;
Lots of tempo work for the first part and then some high rep pause ring row. Todays conditioning looking at around 1 minute on the row and then trying to accumulate as many press ups as poss in the remaining time.

WEDNESDAY

EMOM 10;
1- 5 Hang Power Cleans
2- 10 High Box Jumps @30/24

10min Ladder;
3,6,9,12,15,18.........
Deadlifts @100/70
Burpees over Bar

3 min Amrap;
Deadbugs

Notes;
Working at around 65- 70% of your max for the Cleans with a 40s cap for your box Jumps. For the Wod you want to keep the weight nice and light and aim to go unbroken for the first few 3/4 rounds at least. Finishing with some extra core work before the cool down.

LEARN TO LIFT

Power Clean + 1+1/4 F Squats
3x 1+3 (use as a primer)

3 Pos Clean
(Hang, low hang, floor)
Heavy Single

Segmented Clean Grip Deadlift
(Tempo- 3131)
4x5@ above max- Rest 2 mins

Notes;
First part is a primer, focussing on that drive out of the squat. Part B will be working the 3 positions from the top and then for Part C you will pause in each positions as you pull from the floor (mid shin, above knee, dip) and then 3s negative.

THURSDAY

LONG WOD

5 rounds;
800-1000m Row
400-800m Run
Rest 2 mins

Notes;
A classic Row / Run conditioning session. Aiming to work for around 8mins each round so you would adjust the distances accordingly.

FIVER FRIDAY

Every 2 mins x 18; (3 Sets)
1- 6-8 Strict Pull ups (21X1)
2- 30 FR KB Reverese Lunges
3- 30s Side plank each side

'Lucy 40'
10min Amrap;
40 Alt DB Snatch @22.5/15
40 Wallball

Notes;
Aiming to work for around 1 minute per station for Part A. For Part B we've dedicated this workout to Lucy B for her 40th Birthday, so thank her for this treat.

SATURDAY

TBA

SUNDAY

LEARN TO LIFT

Hang Power Snatch (Pause in Catch)
10mins- doubles (to RPE 7/8)

Snatch With pause above knee
Heavy Single for the day

OH Squats
3x10 @60% Snatch
(Must snatch first rep and not move feet)

Notes;
Starting with some light power work before progressing into full snatch from the floor with a pause above the knee. You will then finish with some OH Squats, but if you struggle with these will spend the time working different progressions to improve this position. "

GYMNASTICS STRENGTH

Barbell Z Press
4x6-8 (Build)
Rest 2 mins

3 sets;
10-12 Banded Tempo Press ups
Rest 60s
10-12 Supinated Ring Rows
Rest 60s

10min Grind;
2 Wall Climbs
4 Strict Toes to Bars
20m Quadruped Crawl

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