News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 11th August 2019

I am very excited for this weekend guys, the Summer social is finally here!! I have an epic wod planned for the morning and then we have Bambalam booked out for the evening so hopefully the weather is nice so we can sit outside, even if its not we'll still have a great night. As we do every year for the Summer social the gym will be CLOSED on the Sunday so absolutely no excuses not to come.

If you ordered any Gym stash (T Shirts or Vests) then you will need to purchase your item on Teamup by clicking on the store. Once your purchase has come through you can then collect your item. I do have some spares so if you didn't order but would like one come and see what sizes we have available.

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

MONDAY

Tempo Back Squats (20X1)
3x5 @70% Last Week

EMOM 20;
1- 200m Run
2- 15-20 Wallball
3- 200m Run
4- 15-20 R KB Swings @24/16

Notes;
De load for Back squats and then for todays wod he have quite a long EMOM, every other minute will be a run which should take around 40-50s and then for the minutes in between aiming to complete 15-20 reps without breaking up working for around 30-35s.

TUESDAY

EMOM 10;
1- 3 Hang Power Cleans (Heavy)
2- 40s Box Jumps

5 Rounds
In 2 minutes;
6 STOH
9 HPC
12 Deadlifts
Amrap Burpees
Rest 1 min

Notes;
Will spend the first part of the sessions working on some Hang Power Clean Technique and building up to a challenging weight that you will use for the EMOM (around 70-80%). For the workout the RX weight is 60/40 and the goal is to be able to get through each round without breaking up and be consistent with your Burpee scores.

WEDNESDAY

LONG WOD

'Calorie Shredder'
6 Rounds
In 5 mins;
500/400m Row
400m Run
Max Distance Row
Rest 2 mins

Notes;
Nothing fancy about this one, just good old fashioned Cardio training. Lower intensity, longer duration so aim to be consistent across all 6 rounds.

LEARN TO LIFT

Tall Clean
3-2-1-1-1 (Build to rep 7/8)

Clean with pause above knee
2-2-2-2-2
(Not tng but must keep hands on bar btw reps)

EMOM 10;
1- 3x P Cleans + 3x Front Squats

Notes;
Primer today will be tall cleans focussing on pulling yourself under the bar. You will then build to a heavy double clean with a pause above the knee. Finish with this 10min EMOM, pick a challenging weight that will enable you to go from Cleans straight into squats.

THURSDAY

5 Sets;
4-6 SA Standing DB Press (ES)
Rest 45s
4-6 B/over SA DB Row
Rest 90s

20min Amrap;
400m Run
30 DB H C/Jerk (5's)
30 HR Press ups

Notes;
for the single Arm DB Press you want to select a weight that is challenging but that you can hit for 6 reps for at least the first round or two. You may be able to go slightly heavier for the Rows. For your Wod you will alternate arms every 5 reps for the DB hang clean and Jerks and release hands on the floor for your press ups.

FIVER FRIDAY

Deadlifts @30X1
5-5-5-5-5

5 Rounds;
20 KB Swings @24/16
20 Burpees
(13min Cap)

Tabata (8x20s W / 10s R)
Tuck Hold

Notes;
Hitting 5 sets of 5 tempo deadlifts, building the weight each set but ensuring you keep good form. 3s tempo down with just a 1s pause at the top of each rep. Classic couplet for todays wod and then some core work to finish.

SATURDAY

TEAM CHALLENGE WOD

SUNDAY

GYM CLOSED

CROSSFIT GB TEENS PROGRAMMING

TUESDAY

Pause Front Squats (1/3)
3's

In 10 mins;
3mins Max Cal Row
Amrap;
5 Pull ups
10 Push ups
15 Squats

Skill- Handstand Holds

Notes;
Build weight for Squats, similar format to the back squat cycle we have just done. For the Wod try and complete as many cals as possible and then max Rounds also. Do 3 Max effort Chest facing Handstand holds for the Skill.

FRIDAY

EMOM 10;
3 Hang Power Snatch + 5 Bar hop Burpees

10-20-30-40-50;
Russian KB Swings
Sit ups
(12min Cap)

Skill- Chin over bar holds

Notes;
For the EMOM it should be around 30s work for each minute so may need to scale burpees. 12 mins to complete part B and then Max effort chin over bar holds (palms in) for the skill work.

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