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Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 16th June 2019

Good morning guys, I hope the weekend is treating you well. Got a great week of workouts for you, particularly looking forward to this weeks Long Wod, I've wanted to do this one for a while.

Last weeks Outside the Box was a great success, those that missed out make sure you get on the next one. I've got a few ideas in mind so once I've picked one I'll let you all know.

Will be getting a kit order in soon so once I've finalised the items will get a list going and try and get the order in by the end of the month.

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

Angelo

MONDAY

3 Sets;
8 Back Squats (30X1)
Rest 45s
100m Suitcase Carry (50m ES)
Rest 90s

Every 7mins x 21;
40/30 Cal Row
30 Alt DB Snatch
20 OH Alt Lunges
10 Burpees over DB

Notes;
De- load for back squats. Going to do some Higher rep tempo squats keeping the weights relatively light (around 50-60% max). For todays workout the aim is to complete all 3 rounds in similar time. There will be a 6:00 cap per round.

TUESDAY

4 Sets;
6-8 Seated Behind the Neck Press
Rest 30s
12 KB Pendlay Rows
Rest 60s

15min Amrap;
10 Pull ups
20 Press ups
30 Sit ups
(compare to 11th April)

Notes;
Trying a different press variation in todays Push/Pull combo. Will then be hitting a repeat workout from back in April so you may have a score to beat.

WEDNESDAY

Every 2 mins x5 sets;
6 Tng Power Cleans
12 Box Jump Overs @24/20

For time;
50 Wallball (buy in)

3 rounds;
400m Run
25 KB Swings @24/16

50 Wallball (cash out)

LEARN TO LIFT

Power Clean + Front Squat
3x3+3

Hang Clean
2-2-2-2-2

For Quality / Time;
4x5 Deadlifts
4x5 Hang P Cleans
4x5 Front Squats
@70% above

Notes;
Power Clean + Front Squats for the Primer before building to heavy set of 2 for Hang Clean. Some light conditioning, you must complete all 20 reps before moving onto the next exercise and rest just enough to be able to complete unbroken.

THURSDAY

LONG WOD
'Murph style'

1 Mile Run
100 Burpees
2000m Row
300 Double unders
1 Mile Run

(45min Timecap)

Notes;
Wanted to post this for a while, should be a fun one. Again fully scalable so don't be worried about this workout.

FIVER FRIDAY

Every 2 mins x 18; (3 Sets)
1- 400/300m Row
2- 100m Farmers Carry
3- 60s Plank Hold (can add weight)

Tabata;
8x20s Work / 10s Rest
Air Squats
Rest 1 min
Russian KB Swings @24/16
Rest 1 min
Box Jumps @24/20

Notes;
Working for around 60-90s on each part with a guaranteed minutes rest after the plank. For the workout using the Tabata format, 8 sets on each moment with a minutes rest between trying to be consistent across all 8 sets, score being the lowest of each.

SATURDAY

TBA

SUNDAY

LEARN TO LIFT

Snatch Balance
5-3-3-2-1 (to RPE 7/8)

Power Snatch + Hang Snatch
Heavy Set

Drop to 60% above;
3x5 Power Snatch
3x5 Hang Snatch
3x5 OH Squats (Snatch 1st rep)

Notes;
Snatch balance for the primer before hitting a complex designed to fatigue you for the final rep and ensure you hit full extension to be able to complete the hang snatch. For volume you will drop to a lighter weight and complete 3x5 on each exercise individually and must complete all sets unbroken and can't move onto the next exercise until complete all 3 sets.

GYMNASTICS STRENGTH

Standing Barbell Press
8-7-6-5 (Build)

3 Sets;
60s Max Ring Rows
60s Max Tempo Press ups (30X0)
60s Rest

12min Amrap;
30s Wall Facing Handstand Hold
6 Strict Toes to Bar
12 Cal Row

Notes;
Building to a relatively heavy set for the Barbell Press before going into some Push / Pull assistance work and then finishing with a gymnastics based workout.

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