News & WOD

Weekly Bulletin / Programming- Bank Holiday

Weekly Bulletin / Programming- Bank Holiday

Sunday 25th August 2019

Good morning to GB's finest, I hope you are all loving the fact that you have a nice long weekend. Being Bank Holiday the gym will only be open between 9am and 12 pm on Monday with a class at 10am only. Its an epic partner workout so sign up online...you don't want to miss it. We have a few exciting workouts this week, the 'GB Special' making a return for Fiver Friday so if you have any friends (or enemies) you want to bring down then let them know.

Still have some vests and T's spare so if anybody missed out on the order there are still some available. After a lot of comments on my sample GB Hoody I am going to have to put in an order soon so will keep you posted. I ordered one to see the quality and its brilliant. I'll wear mine everyday for the next month so you can see what its like.

Have a great day / weekend guys and I'll see you all at the gym.

MONDAY

BANK HOLIDAY WOD

50min Partner Amrap;
10.000m Row
300 Wallball
Amrap;
15 HR Press ups (P1)
15 KB Swings (P2)
Switch

Notes;
Partner Blowout. Format will be 20 Alt rounds of 500m's on the rower and during your rest you must complete 15 Wallballs and then in the remaining time the Amrap.

TUESDAY

Hang Power Snatch
5's (see notes)

2 Part Wod;

0-5mins;
Tabata Deadlifts @60/40
(8x20s Work / 10s Rest)
into

3 Rounds;
400m Run
21 Bar Hop Burpees
(10min Cap for this part)

Notes;
For Part A can spend the time either working on your technique with a light weight or building to a heavy set of 5. Score for the Wod will be total reps in first part and your time for the second part.

WEDNESDAY

Every 90s x 12;
200m Run + Max DB Push Press (2x22.5's / 15's)
Rest

For Total Time
10 Rounds;
3-5 Strict Pull ups
10 Press ups
Straight into;
50 Toes to Bars / Knee Raises
(every break 20 Sprinters each side)

Notes;
90s work / 90s rest for 4 sets. will complete a 200m run and then max reps in the remaining time. For the Wod you will have a 15min cap to complete the whole thing, scale for TTB will be hanging knee raises, your score being either your time to complete or total reps in the 15min Cap.

LEARN TO LIFT

Clean
Heavy Single

3 Sets;
10 Bar Hop Burpees
5 Reps @80% above
Rest 2mins

Front Squat with 3s Pause
3-3-3-3-3 (Build)

Notes;
Todays session will be maxing out on the Squat Clean (or power clean if struggle with ROM). Will then drop to 80% and for the Barbell conditioning side before setting up on racks and building to a heavy 3 with the pause Front Squat.

THURSDAY

Long Wod

10 Rounds;
500m Row / 400m Run
50 reps;
1- Air Squats
2- Press ups
3- Sit ups
4- Alt Front Lunges (el)
5- Bench Dips
6- Alt Hollow Leg extensions (el)
7- Half Squat Jumps
8- Shoulder Taps (es)
9- Alt V Ups
10- NPU Down ups
(40min Cap)

Notes;
Working continuously on this one. 10 Rounds either running or rowing to start followed by 50 reps on the exercise. Cant alternate, you either run or row for all 10 sets.

FIVER FRIDAY

10rm Thruster
3 attempts only
(rest as required btw sets)
Rules;
You can pause btw reps but you can't put the bar down

'GB Special'
5 rounds;
15 Wallball
15 KB SDHP's (32/24)
15 Burpees
(Compare to 12th April)

Notes;
Building to a heavy 10 thruster from the floor (no racks) before completing the GB Special Wod.

SATURDAY

TBA

SUNDAY

LEARN TO LIFT

Power Snatch + Pause in Catch
10mins- 3's
(See notes)

Hang Snatch
Heavy Single
(full squat if able or power if not)

Every 3 mins x 12mins;
15 Wallball
3-5 UB Hang Snatch @70%

Notes;
Starting with some power snatch work either building to around 70-80% or keeping light and working on teckers. Will then build to a Max Hang Snatch before dropping the weight down and working some dropsets under fatigue at 70%.

GYMNASTICS STRENGTH

Seated BB Press
Heavy 5

Every 2 mins x 18mins;
12-15 Press up Variation @21X1 (See notes)
12-15 Inverted Pause Ring Rows @20X1
40-60s Tuck Hold

3 Rounds;
60s Nose to Wall Handstand Hold
200m Heavy Farmers Carry
Rest 2 mins

Notes;
For your press up variations, the tempo will be the same but can do them kneeling, regular, with weights or with bands. Palms turned up for the Ring Rows and then the tuck hold. Workout will be 3 Sets of 60s (Accumulated time) in a Handstand straight into 200m Heavy farmers with 2 mins rest.

GB TEENS PROGRAMMING

TUESDAY

Power Cleans
3's

'Fran'
21-15-9
Thrusters @42.5/30
Pull ups

Skill- HSPU's (Kipping)

Notes
Heavy Power cleans before benchmark wod. Practising Kipping Handstand push ups for skill.

FRIDAY

Push Jerks
3's

10min Amrap;
6 Toes to Bars / Knee raises
9 Push Press
12 FR Reverse lunges
(one bar only)

Skill- Dips (rings or bars)

Notes;
Push jerks for a heavy 3 before the 10min amrap. Keep weight light for the wod to ensure intensity stays high. 3-5 Sets of max Dips on the bars or rings to finish.

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