News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 8th September 2019

Good morning GB'ers. I would like to start by thanking everybody that filled in the Survey for me, your feedback was awesome and has given me lots of ideas and things to think about. I will be doing a draw for the winner of the hoodie and then will hopefully be getting an order in over the next few weeks. As mentioned in my last newsletter there will be some changes happening over the next few months which I'm very excited about so will keep you updated on these as and when they occur.

Have a fantastic day guys and I'll see you all during the week.

Angelo


MONDAY

Back Squats (00X1)- wk3/3
5x4 @65% 1rm

For time;
500m Row (Buy in)
-
3 Rounds;
25 Wallball
25 KB Swings @24/16
-
500m Row (cash out)

Notes;
Starting the week strong!! Last week of this mini speed squat cycle before hitting a simple, yet extremely effective conditioning piece. 14min Timecap!

TUESDAY

Power Snatch- 3's
(see notes below)

EMOM 15;
1- 200m Run
2- 10 Power Snatch @42.5/30
3- 15 Box Jumps @24/20

Notes;
Can spend the first part either building the weight to heavy set of three reps or working your technique with a lighter weight. Todays conditioning will be an EMOM, capped at 45s per minute. The run can be scaled to 150m or 100m and ensure you pick a weight you can hit unbroken for your power snatch.

WEDNESDAY- LONG WOD'

'Iron Mind'

10 Rounds;
400m Run
20 Burpees
(45min Cap)

Notes;
For this workout you need to just switch off and keep moving. Great little calorie burner but also great for building an Iron mind!!

LEARN TO LIFT

Split Jerks (Pause in Dip)
3's- see notes

Hang Cleans (squat)
Singles- see notes

For Time;
10-9-8-7-6-5-4-3-2-1;
Hang Cleans (squat)
Split Jerks

Notes;
For todays session you will start with split jerks, either building the weight or working with lighter weights on your technique before moving onto Hang Cleans (above the knee) and using the same format as above, so either building the weight or focussing on technique. You will then drop the weight right down to around 60-70% and complete 10-1 of each of the two movements for time / quality.

THURSDAY

EMOM 10;
1-3 Bar Muscle ups (30s Cap)
(or pull up progressions- see notes)

3 Rounds
4 min Amrap;
12 Alt DB Snatch @22.5/15
12 HR Press ups
24 Double unders
Rest 1 min

Notes;
Progressions include Jumping Muscle ups or Kipping Pull ups variations. For this workout you will carry on each round from where you left off. Scale for Double unders will be Double single skips.

FIVER FRIDAY

4 Sets
In 2 minutes;
10 Deadlifts @Heavy
Max DB Box Steps @20"
Rest 2mins

For time;
500m Row
40 Thrusters @20/15
30 Bar Hop Burpees
40 Thrusters @20/15
500m Row

Notes;
I want you to go heavy on the Deadlifts but you should be able to hit each set unbroken each round. Will superset with Dumbbell box step ups on a low box. Can work in pairs and have one work / one rest. Kept this workout light, can you get through it unbroken???

SATURDAY

TBA

SUNDAY- LEARN TO LIFT

3 Pos Hang Snatch
(Hip/Mid Thigh/below knee)
5 Working sets (See notes)

Snatch with pause in Catch
3-2-1-1-1 (3s pause in catch)

OH Squats
3-3-3-3-3

Notes;
For all 3 parts today you can either keep the weights light and just focus on technique or you can build the weight over the prescribed sets.

GB TEENS PROGRAMMING

TUESDAY

EMOM 10;
1- 30s Handstand Hold
2- 30s Hang Power Cleans

10min Amrap;
10 Press ups
15 KB Swings
20 Alt Lunges

Skill- EMOM 5;
30s Pull up Hang

FRIDAY

Back Squats- 5's

For time;
100 Plate Hop Burpees
EMOM- 10 Air Squats
(12min Cap)

Skill- Strict TTB / Knee Raises
3xMax Reps

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