News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 2nd June 2019

Good morning GB'ers I hope you are all enjoying the weekend. Just a reminder that this Sunday there will be no classes as its the 'Outside the Box' golden cap hike. The plan is to meet at the gym for 8am and head down to West Bay. We will then complete a 4 mile coastal walk to the golden cap and then turn around and make our way back to west bay (8miles in total). On the way back we will stop at the Anchor pud which is located on the seafront for some lunch. The plan is to be home by around 3pm. If you want to come please book in on TeamUp so I have an idea of numbers and know who's going to be coming on the day.

I am very pleased to announce that we have a new coach joining the team. Jess will be starting this week and will be working some Tuesday evenings and then Friday evenings also. Jess has coached at a number of CrossFit Gyms in the area so is very experienced. We will also see Ash returning for the odd shift after some time off to have his second child which is great for GB, so combined with the coaches we already have it's safe to say we have a bloody good coaching team.

Have a great day and I will see you all in the gym.

Angelo


MONDAY
Back Squats (wk 4)
1x3 @70%
1x3 @75%
1x3 @80%
2x3 @85%

For time;
30 STOH (35/25)

15 Bar Hop Burpees
30 Front Squats (35/25)

15 Bar Hop Burpees
30 Thrusters (35/25)

15 Bar Hop Burpees

Notes;
Back on the Squat cycle for the penultimate week. You may recognise today workout, last years SID qualifier.....its a fun one for sure!

TUESDAY
LONG WOD

2000/1750m Row (Buy in)

6 rounds;
400m Run + 50 Reps;
See Exercises below

2000/1750m Row (Cash out)

1- KB Swings
2- Walking lunges
3- Press ups
4- Sit ups
5- Air Squats
6- Down ups

Notes;
45min Timecap on todays wod. Don't worry if you aren't able to get it finished just work through as far as you can in the set time. Remember this is Scalable like any other workout so don't be a long wod dodger.

WEDNESDAY
Seated BB Press

8-7-6-5 (Build)
Rest 2 mins

3 sets;
12-15 Tempo Press ups (30X1)
Rest 30s
12 Pendlay Rows with Kettlebells
Rest 60s

8 min Ladder;
3,6,9,12,15......
Pull ups
Wallball

Notes;
Building some weight on the Seated BB Press followed by some push/pull assistance work and then an ascending Ladder wod of Pull ups and Wallball.

LEARN TO LIFT
Tall Clean
3-3-2-2

Full Clean
Heavy Single

30 Reps for time @80% above

Notes;
Building to a Heavy Clean and then keeping a heavy load on the bar for 30 reps. This is for Quality / Time.

THURSDAY
EMOM 10;
1- 200m Run
2- 10 Tng P Snatch @35/25

5 Rounds for time;
10 HSPU's
15 Deadlifts @70/45
20 Bar Hop Burpees
(15min Timecap)

FIVER FRIDAY
Tempo Front Squats (32X1)
6-6-6-6-6
(rest 2-3mins)

3 rounds for Max Reps;
60s Cal Row
60s Russian KBS @32/24
60s Box Jumps
60s Sit ups
60s Rest

SATURDAY
TBA

SUNDAY
OUTSIDE THE BOX

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