News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 4th August 2019

Good morning GB'ers, I hope everybody is enjoying the weekend. The Kit order is now with the printers so should hopefully be with us soon. The option for the new style was a very popular as well as the different colour options. Don't worry if you missed out as I ordered a few spare and will be doing another order soon.

I have attached the programming below, I am particularly looking forward to Wednesdays workout, its going to be a fun one.

Enjoy guys.

Angelo

MONDAY

Tempo Back Squats (20X1)
3-2-1-1-1-1

10min Amrap;
50/40 Cal Row
50 Wallball
50 Alt DB Snatch @22.5/15

Notes;
Final week of this cycle, building to a heavy Single on the Back squat. For today workout the aim is to try and get through at least one whole round.

TUESDAY

LONG WOD

40min Amrap;
10 Burpees
200m Run
40 reps (SEE BELOW)
Rest 60s

1- Air Squats
2- Press ups
3- Sit ups
4- Reverse Lunges
5- Bench Dips
6- Mountain Climbers (40s)
7- Squat Jumps
8- Alt V Ups
9- Pillars to planks

Notes;
Todays Wod will always start with 10 Burpees and then a 200m Run or Row and you must then complete 40 reps of the exercise which will vary each round. All bodyweight exercises alternating between upper, press and abs.

WEDNESDAY

5 Sets;
3-5 Press @70-80%
Rest 45s
200m Suitcase Carry (100m EA)
Rest 90s

5 Sets;
In 90s
300/250m Row
Max HSPU's / Dips or Press ups
Rest 90s

Notes;
Build to roughly 70-80%, a weight thats challenging but for at least the first 2/3 sets you can hit 5 reps and if you drop a rep or two after thats ok. For the Wod you will working Rowing / Gymnastic Press intervals aiming to keep consistent throughout.

LEARN TO LIFT

Snatch Balance
3-3-3 (Build to rep 6/7)

Snatch with Pause above knee
3-3-3-3-3 (Build)

EMOM 10;
1x Snatch + 3 OH Squats
@above max

Notes;
Some snatch balance work to start with before building to a Heavy 3 in the Snatch but for each rep you must pause above the knee. No dumping the bar between reps, must keep hands on for all 3. The finisher will be focusing on OH Squats. 1 Full snatch followed by 3 OH Squats at the max weight you achieved for your 3 (shouldn't be too heavy),

THURSDAY

5 Sets @60-70% effort
30s Max Toes to Bars
30s Rest
30s Max P Snatch @35/25
30s Rest

For Time;
100 Burpees over Bar
Start every minute with 5 Deadlifts
(Rx- 100/70)

Notes;
Working on Toes to bars and Snatch barbell cycling for Part A aiming to be consistent across all 5 sets. For the conditioning we will be doing 100 Burpees but starting every minute with 5 Deadlifts at an RX weight of 100/70kg. There will be a 12 min time cap on this workout.

FIVER FRIDAY

3 Sets;
10 Pause Front Squats @60% 1rm
Rest 45s
60s Front Plank Hold
Rest 90s

3 Rounds;
400m Run
21 Thrusters @42.5/30
12 Pull ups

Notes;
Working on Front Squats today, keeping it light and getting a pause in the bottom position.

SATURDAY

TBA

SUNDAY

LEARN TO LIFT;

Hang Power Clean
Heavy Single

Clean Deadlift
Heavy Single

Every 3 mins x 3 Sets;
12 Deadlifts
9 Hang P Cleans
6 STOH
Rx- 70/45

Notes;
Heavy Hang P Clean to start before going into a Max Clean Deadlift. The difference to a regular deadlift is you squat more on the set up as if you were pulling a clean from the floor.

GYMNASTICS STRENGTH;

Strict Pull ups (20X1)
5x3-5- rest up to 2 mins
(add weight if possible)

Every 2 mins x 18;
12 Sup Grip Ring Rows (2121)
12 Seated DB Press (2121)
60s Hollow /Tuck Hold

3 Sets;
30 Press ups
200m Farmers Carry

Notes;
Starting with Strict Pull ups today keeping to the tempo before hitting some Push/Pull/Core assistance work and then finishing with a little workout.

GB TEENS PROGRAMMING;

TUESDAY

Deadlifts
5x5 @70% (or RPE 7/8)

Tabata; (8x20s Work / 10s Rest)
Air Squats
-Rest 1 min
Russian KB Swings
-Rest 1 min
Burpees

Skill- Hollow / Tuck Holds

Notes;
Build to a weight thats challenging but that you can hit for all 5 sets. For the Wod will complete all 8 sets on the movement before resting one minute and then moving onto the next exercsise.

FRIDAY

Press
3-3-3-3-3

5 Sets
In 2 minutes;
Run 200m
Max Reps
Rest 1 mins

1- Hang Power Cleans
2- Press ups
3- Push Press
4- Sit ups
5- P C/Jerks

Skill- Strict Toes to Bars (or Knee Raises)

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