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Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 7th July 2019

Good morning GB'ers. This weekend we will be doing a 'Bring a friend day', you don't have to book your friend in just rock up, they'll sign the waiver and then thats your partner for the session. Its going to be a fun Wod guys so be sure not to miss it.

You may have noticed I have replaced some of the old wall balls, to try and preserve the life of them can I please ask that you try not to just let the balls drop straight to the floor when doing wall ball. You don't have to catch them completely but just guide them down as they're falling. You've all been great not dumping bars with 10's on and I appreciate that so lets do the same with the wallballs. I will also be replacing the skipping ropes as they are all a bit worse for wear now.

Enjoy the rest of your weekends, be sure not to miss Fridays repeat wod, if you did this last time you'll know what I mean when I say it gets quite spicy ;)

Angelo


PROGRAMMING

MONDAY

Tempo Back Squats (30X0)
3-2-1-1-1 (Build)

Every 4 mins x 16mins;
500/400m Row
25 Wallball
(3min Cap per round)

Notes;
Last week of this cycle, trying to finish heavier than last week but still leaving a little in the tank. This workout should be taking around 2:30-3:00 per round and the aim is to try and hit the wall ball unbroken.

TUESDAY

5 Sets;
In 60s;
10 Push Press (No racks)
Max Double unders
Rest 60s

20min Amrap;
400m Run
15 Pull ups
30 Press ups

Notes;
Keeping the weight nice and light for part a with a focus on efficient barbell cycling. A good opportunity to work on double unders also.

WEDNESDAY

Hang Power Clean 
5-5-5-3-3-3 (Build)

5 Rounds;
30 R. KB Swings @24/16
30 Alt V Ups
Rest 60s

Notes;
Will spend some time working on Hang power cleans for part A. This can either be technique or building weight before finishing with some posterior chain / Core work.

LEARN TO LIFT

3 Pos Snatch
(above knee, below knee, floor)
Heavy Single
(compare to 30th May)

For Quality;
4x3 Hang Snatch (above knee)
4x3 Hang Snatch (below knee)
4x3 Snatch (from floor)
(Working at 70% above)

Notes;
Building to a heavy set and then dropping down to 70% and working through 4 sets in each position. Great opportunity to get some volume in and drill god form.

THURSDAY

LONG WOD

10 rounds;
2 mins- Max Row
Rest 1 min
2 mins- 200m Run + Max Reps
Rest 1 min

Exercise list;
1- Squats
2- Mountain Climbers
3- Sit ups
4- Lunge Walks
5- Pillars to planks

Notes;
be consistent on all rows, aiming for around 1 minute one each station, will work through each station twice.

FIVER FRIDAY

Every 3 mins x 18;
1- 200m Farmers Carry
2- Plank Complex;
60s Front
30s Right
30s Left

EMOM 21;
1- 15/12 Cal Row
2- 15 Burpees
3- 15 Wallball
(Compare to 17th May)

Notes;
Some farmers carry and core work to start before the 21min EMOM from a few months back.

SATURDAY

BRING A FRIEND DAY

SUNDAY

LEARN TO LIFT

Power Clean
3-2-1-1-1 (to RPE 7/8)

Hang Clean
Heavy Single for the Day
(Build from 50% of part A)

10min Amrap;
3 Power Cleans + 3 Hang Cleans
@70% of part B
(Each set has to be unbroken)

Notes;
Power Cleans for your primer and then heavy single in Hang clean making sure you hit a full squat. For some extra volume you will hit as many rounds as poss of 3 Power cleans and then 3 hang cleans, each set has to be unbroken so rest as required between sets.

GYMNASTICS STRENGTH

3 Sets;
50m SA OH KB Carry (ES)
Rest 30s
Max SA DB Row @2121
Rest 60s

3 Sets;
50m SA KB Suitcase Carry (ES)
Rest 30s
10 SA DB Press (ES) @2121
Rest 60s

EMOM 10;
3-5 Strict Pull ups + 10 Press ups

Notes;
Todays session we will be working some carry variations with some single arm Push / Pull work. 10min EMOM to finish of strict pull ups and push ups.

TEENS PROGRAMMING

TUESDAY

Press
5-5-5-5-5 (Build)

3 Sets;
Max Ring Rows
Max Press ups
Rest 1:1
(work in pairs)

30-20-10;
Dumbbell Clean and Press
Sit ups
200m Run after each round

Skill- Plank Holds

FRIDAY

Pause Back Squats
3-3-3-3-3 (Build)

For time;
40 Wallball (buy in)

3 rounds;
15 KB Swings
15 Burpees

40 Wallball (cash out)
(10min Cap)

Skill- Toes to Bars

Notes;
Session 2 of the Back Squats.

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