News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 8th December 2019

Good morning all, just one week until the Crimbo party!! Make sure you have your crimbo attire ready. 12 Days of Xmas Wod will be going down at 9am and 10am on Saturday and there will be mince pies and tea and coffee for everyone.

I send out a newsletter earlier in the week with lots of info so if you didn't receive it let me know and I can resend if to you.

Have a great day and will look forward to seeing you all in the gym.

Angelo

PROGRAMMING

MONDAY

Back Squats
5x5 @80% 1rm

3 rounds;
60s Max Russian Swings 24/16
60s Max Gob Rev Lunges 24/16
60s Max Burpees
60s Rest

Notes;
Penultimate week for this back squat cycle. Finishing with a tasty workout.

TUESDAY

Press
3,2,1,1,1 (Heavy Single)

3 set;
Max effort Ring Rows
Rest 60s

12min Amrap;
12 HR Press ups
9 Hang Power Cleans @42.5/30
6 Push Press @above

Notes;
Testing your max Press today.

WEDNESDAY- LONGWOD

'GB Classic'

In Pairs
10,000m Row
P1- 500m Row
P2- 100-200m Run then Rest

Notes;
If working on your own do 5km row

LEARN TO LIFT

Hang P Snatch (Pause in catch)
3's

Full Snatch
2's

OH Squats (rack)
5's

Notes;
Starting from a hang with an emphasis on your receiving position and then building into full snatch. Will finish with some OH Squat work either building or focusing on technique.

THURSDAY

Deadlift
3,2,1,1,1 (Heavy Single)

Open Wod 17.4

In 13 minutes;
55 Deadlifts (100/70)
55 Wallball
55 Cal Row
55 HSPU's

Notes;
Heavy single for your deadlifts today and then an old crowd favourite for your workout.

FIVER FRIDAY

10min Amrap (for quality)
5 Strict Pull ups
10 Tempo Press ups (30X1)
20s Hollow / Tuck Hold

EMOM 21;
1- 200/150m Run
2- 15 Burpees
3- 30s Max Toes to Bars

Notes;
Some strict Gymnastic to start followed by this 21min EMOM.

SATURDAY

12 DAYS OF XMAS

SUNDAY- LEARN TO LIFT

Clean and Jerk focus

Notes;
Ellie will be programming this session.

GB TEENS PROGRAMMING

TUESDAY

Back squats- 3x10 (r 2 mins)

3 Sets
In 3 minutes;
25 Burpees
Amrap;
10 Wallball
10 KB Swings
Rest 1 minute

Skill- Kip toes to bars

Notes;
Do 5 sets of 10 for squats, first two are build up sets and then 3 working sets at the same weight.

THURSDAY

Push Jerks- 3's (2/3)

10min Amrap;
5 Toes to Bars
10 DB Power Snatch
20 Bench Sprinters

Skill- Kip HSPU's

Notes;
Second session if Push jerks, building on last weeks session.