News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 30th June 2019

Good morning GB'ers, I am doing a 'Bring a Friend' day on Saturday 13th July. It will be a typical Saturday Partner Wod and you will obviously be working with your friend. There is no booking required, I'll simply ask your friend to sign a waiver on arrival and then they're good to go. We've not done one of these for a while so thought it would be fun to get some new faces in so if you know of anybody what may be keen then bring them along.

I have attached the teens programming underneath the adults for those that were asking about it.

Have a great day guys.

Angelo

MONDAY

Tempo Back Squats (30X0)
2-2-2-2-2 (Build)

For Time;
400m Run
30 DB Goblet Squats
400m Run
30 Alt DB Snatch
400m Run
30 OH DB Lunges
400m Run
30 Burpees over Dumbbell
(Compare to 25th March)

Notes;
Aiming to finish heavier than last week for todays Squats. For the Wod the goal is to go unbroken all the way through. Compare times to Monday 25th March.

TUESDAY

5 Rounds;
6 Power Snatch @60/40
30 Double unders
Rest 60s

EMOM 15;
1- 15 Russian KB Swings
2- 40s Max Alt V Ups
3- 150m Row (Hard)

Notes;
For Part A you need to pick a weight that you can hit 6 reps unbroken each round but that is going to be challenging. Can be done from a hang if you're new to the snatch. For the Wod we are aiming for consistency throughout.

WEDNESDAY

LONG WOD;

E2MOM x 40;
1- 30/20 Cal Row
2- In 60s;
10 Wallball + Max Down ups
3- 300m Run
4- In 60 seconds;
10 Alt DB Snatch + Max Box J's

Notes;
Working for 60-90s on the Run / Row and then 60s on the exercises. The goal is to be consistent across the board. 5 sets in total. "

LEARN TO LIFT;

Power Clean + Tall Clean
5x 1+1 (Build to RPE 7/8)

Full Clean
2-2-2-2-2 (Build from 50% above)

5min Amrap:
Cleans @above max

Notes;
Using the power cleans and tall cleans as your primer. Building to a Max double in the clean before completing a 5min Amrap at your finishing weight.

THURSDAY

BB Press
5-3-2-1-1 (Build)

20min Amrap;
10 Power Cleans
10 Push Press
10 Box Jumps
Rx- 42.5/30

Notes;
Been doing lots of variations of the Press so thought today we would test the classic Strict BB Press before hitting a slight variation of the benchmark workout 'Jack'.

FIVER FRIDAY

3 sets;
12 SA FR KB Rev Lunges (L)
12 SA FR KB Rev Lunges (R)
Rest 30s
12-15 Tempo Ring Rows (30X3)
Rest 30s
60s Weighted Plank Hold
Rest 60s

10min Ladder
3,6,9,12,15..........
Air Squats
KB Swings
Burpees

Notes;
For Part A you will hold a Single KB in the front rack position whilst performing all 12 lunges on the opposite leg and then switch over. Be strict with tempos.

SATURDAY

TBA

SUNDAY

LEARN TO LIFT;

Hang Power Snatch + OH Squat
4x2+1

Hang Snatch
Heavy Double

15/12/9/6/3;
Hang P Snatch
OH Squat
Rx- 35/25 (keep light)

Notes;
Part A is your Primer for Hang Snatch where you will build to a heavy double and then for the finisher you will drop to a light weight and work through the descending ladder for Quality.

GYMNASTICS STRENGTH;

4 Sets;
4-6 SA DB Press (Seated)- ES
Rest 45s
4-6 SA DB Row- ES
Rest 90s

3 Sets;
10-12 Sup Ring Rows (30X1)
Rest 30s
10-12 Diamond Press ups (30X0)
Rest 60s

10min Amrap;
3 Wall Climbs (nose to wall)
6 Strict Pull ups
12 NPU Burpees

Notes;
Some single arm strength work to start followed by some higher rep push / pull gymnastics before finishing with a 10min amrap performed for quality.


CROSSFIT TEENS PROGRAMMING

TUESDAY

Pause Back Squats
5-5-5-5-5 (Build)

10min Amrap;
200m Run
15 Wallball
10 Burpees

Skill- Pull ups

Notes;
This month we will be focusing on Pause Back Squats so this is Session 1 of 3.

FRIDAY

EMOM 10;
1) 3 Hang Cleans + 15 Lateral Bar hops
2) Rest

For time;
750m Row
50 Thrusters
30 Pull ups

Skill- Handstands

Notes;
Try to do full squat cleans today but if you struggle can do power cleans. Cap row to 4 mins for the Wod.

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