News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 21st July 2019

Good morning GB'ers, I hope you are all enjoying the weekend. Some exciting news, we have a new edition to the coaching team. Connie will be joining us, some of you may recognise her from when she used to train / compete for GB back in the day. Very pleased to have her as part of the team so Im sure you'll see her around the gym from now on.

Also a reminder that the summer social is fast approaching and I do have some good ideas for the challenge wod in the morning so be sure not to miss it. Saturday 17th August.....save the date.

Programming for the week is below, some fun workouts planned this week guys so try and get in as much as you can.

Have a great day.

Angelo

PROGRAMMING;

MONDAY

Tempo Back Squats (20X1)
3-3-3-3-3

Every 3 mins x 5 sets;
21 Russian KB Swings
15 Gob Squats
9 Burpees
Rx- 32/24

Notes;
New cycle for Back Squats, aiming to finish a little heavier than 3's week on the last block as the tempo is slightly quicker and there is a pause at the top. For the Wod, aiming to go unbroken and be consistent for all 5 rounds.

TUESDAY

Hang Power Snatch
3-3-3-3-3 (Build over 5 sets)

For Time;
1000m Row (Buy in)

3 Rounds;
15 Deadlifts @ 100/70
15 HSPU's

800m Run (Cash out)

Notes;
Todays hinge movement will be the Hang Power Snatch. If new to this moment you will keep the weight light and focus on technique, otherwise you will be building to a heavy set of 3. Todays workout consists of 3 parts with the score being total time at the end. Pick a weight you can do at least round one unbroken and scale the HSPU's in the same way, you shouldn't have to break early on in this workout.

WEDNESDAY

LONG WOD

40min Amrap;
40 Reps
400m Run
400/300m Row
Rest 1 min

Exercises;
1- Air Squats
2- Mountain climbers (40 each leg)
3- Lunges
4- Back extensions
5- Sit ups

Notes;
Work your way down the list and if you get through all the movements go back to the start

LEARN TO LIFT

Tall Snatch
3-3-3 (Not too heavy)

Snatch
3,2,1,1,1,1 (Heavy Single)

EMOM 10;
5 Burpees + 1 Snatch @70% ^

Notes;
Tall snatch to help with speed under the bar and that receiving position. For the Snatch you'll be attempting a heavy single and then will be dropping down to 70% for the EMOM which is designed to get you lifting under fatigue.

THURSDAY

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

3 Sets;
12-15 Ring Rows (30X1)
Rest 1:1

For Time;
75 Push Press
Every break/stop- 5 Toes2bar
75 Press ups
Every break/stop- 5 HP Cleans
(RX- 42.5/30)

Notes;
Building to heavy set of Press followed by some high rep pull work. For the Wod there will be a 13min time cap to get it finished, ensure you scale so that when you break you can complete the exercise unbroken.

FIVER FRIDAY

4 Sets;
12 Defecit Rev Lunges (L)
12 Defecit Rev Lunges (R)
Rest 30s
40-60s Hollow/Tuck Hold
Rest 60s

5 RFT;
200m Run
15 KB Swings @24/16
10 Burpee Box Jumps @24/20
(15min Time cap)

Notes;
For the Reverse lunges you will hold two kettlebells in the front position. For the wod keep a food consistent pace and try and keep everything unbroken.

SATURDAY

TBA

SUNDAY

LEARN TO LIFT

Split Jerks
2-2-2-2-2 (Build)

Cleans
3-2-1-1-1 (to Heavy Single)

For Time / Quality;
30 Clean + Split Jerks @60/40
(10min Cap)

Notes;
Building to a heavy double for the split Jerk before maxing out on the clean. For the final part you will be completing 30 reps for time, can be power or Squat cleans but you must split jerk each rep. If that weight is to heavy work off 60% of your Split Jerk.

GYMNASTICS STRENGTH

Standing BB Press
10-8-6-4-2 (Build)

4 Sets;
6-8 Feet up Ring Rows (30X1)
Rest 45s
6-8 Tempo Dips (31X1)
Rest 90s

10 RFT;
5 Strict Pull ups
10 Push Ups
15 Sit ups

Notes;
Starting with some press, building to a heavy double with some high reps sets before and then lots of basic gymnastics to for your assistance.

TEENS PROGRAMMING

TUESDAY

Pause Back Squats
5-4-3-2-1 (Build)

'The Devil'
3 Sets
3 minute Amrap;
6 Power Cleans
6 Front Squats
6 Burpees
Rest 1 minute

Skill- Pull ups

Notes;
Session 3 of Squat cycle. For the wod you carry on from where you left off.

FRIDAY

EMOM 10;
1- 200m Run
2- 6 Power Snatch

4 Sets
In 2 minutes
25 KB Swings
Max Box Jumps
Rest 1 min

Skill- Deadbugs

Notes;
For the run they can scale to 150m if needed.

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