News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 28th July 2019

Good morning all, hope the weekend is treating you well. I have had a lot of people ask about t shirts and vests, I am going to be sorting this very soon, just finalising a few bits with the printers and then will be able to make an order. I have a few ladies vests available from the last order but only a few sizes left. I'll put them out on display and if you want one let me know.

Have great day and I'll see you all in the gym.

Angelo

PROGRAMMING;

MONDAY

Tempo Back Squats (20X1)
2-2-2-2-2

20min Amrap;
10 Wallball
400m Run
(Add 10 reps every round)

Notes;
Second week of the new squat cycle and again trying to build on last week. Todays Workout you will add 10 reps every round, so for round 2 it will be 20 wallball, round 3 will be 30 wallball.....as far as pos.

TUESDAY

3 Sets;
12 SA Half Kneeling DB Press @2121 (ES)
Rest 45s
100m SA KB Suitcase Carry (ES)
Rest 90s

2 Sets;
20 Lateral DB Raises (20X1)
Rest 30s
20 Pause Ring Rows
Rest 60s

5 Sets
In 2 minutes;
60s Max Cal Row
Max Burpees
Rest 60s
(Compare to 29th May)

Notes;
Today we will be doing some single arm tempo press combined with some single arm carries. Some light lateral raises with high rep ring rows and then a repeat wod from back in May.

WEDNESDAY

Power Clean
Heavy Single
3x10 @50% Max (Rest 1 minute)

10 RFT;
6 Toes to Bars
9 Press ups
12 Russian KB Swings @32/24
(16min Timecap)

Notes;
Focussing on Power cleans today and building to a heavy single before working on some High rep barbell cycling at 50% of your heavy set. Todays workout looking for consistency and pacing over 10 rounds. "

LEARN TO LIFT

Power Clean + 1 and 1/4 F Squats
4x1+2- Build but not to heavy

Clean + Hang Clean
1+1- Heavy Set

10min Ladder;
Working at 60% above
1+1, 1+2, 1+3......

Notes;
Primer today will be Power clean into one and a quarter front squats which is working on being explosive out of the bottom position. Will then build to a heavy Clean + Hang clean (full squat) before dropping to 70% and working up the ladder increasing hang cleans by 1 rep every set. Each set has to be unbroken to move on to the next.

THURSDAY

LONG WOD

3 Rounds

In 4 mins;
400-600m Run
Alt DB Snatch (Light)

Rest 1 min

In 4 mins;
30-50 Cal Row
Max Alt V Ups

Rest 1 min

In 4 mins;
20-40 Burpees
Max Box Step ups

Notes;
The first part of each section should take around 2:30 - 3:00 mins so pick a distance / rep scheme that fits.

FIVER FRIDAY

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

5 Rounds;
60s KB Swings @24/16
60s Push Press @20/15
60s Box Jumps
60s Rest
(Can work in groups and rotate around)

Notes;
Todays Skill will be the Push Press. Looking to build to a moderately heavy set of 5. For the Wod we will be keeping the weight really light and completing 5 sets of 60s on each movement with 60s rest btw rounds. Will be scored on total reps of each round.

SAURDAY

TBA

SUNDAY

LEARN TO LIFT

Snatch Balance
3-2-1-1 (Heavy but not max)

Power Snatch + Snatch
(not tng but have to keep hands on bar btw reps)
Heavy Set

Drop to 70% above
In 7 mins;
30 Power Snatch
Max Snatch in remaining time
(Score is total Snatch)

Notes;
Working snatch balance for your primer or if new can just spend this time working the OH Squat.
Power Snatch + full snatch for todays complex before dropping the weight down to 70% for the Workout focusing on barbell cycling.

GYMNASTICS STRENGTH

Every 2 mins x 18mins;
1- 12 DB Bench Press @31X1
2- 12 KB Pendlay Rows @31X1
3- 45s Side Plank each side

5 Rounds;
20 Ring Rows
20 Strict BB Press @20/15
Rest 1 minute

EMOM 5;
30s Dead Hang on Pull up bar

Notes;
Some tempo work to start before going into some high rep lightweight Push / Pull. Finishing with some dead hangs to stretch out the lats and shoulders and also for gripwork.

GB TEENS PROGRAMMING;

TUESDAY

Push Jerks
5-5-5-5-5 (Build)

5 rounds;
10 Power Clean and Jerks
200m Run

Skill- Handstands

FRIDAY

Squats (DE LOAD)
3 sets;
10 Pause Back Squats @50-60% last week
Rest 30s
100m Suitcase Carry (50m EA)
Rest

10min Amrap;
12 Russian KB Swings
12 Rev Lunges with KB
12 Press ups

Skill- Toes to Bars

Notes;
De load week for the Squats.

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