News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 15th December 2019

Good morning all, I hope everyone is feeling ok after yesterday's workout and last nights party! Not long to go until Xmas guys, try and keep your training up over the next few weeks. I know it's a busy time but try to find that hour each day to come in and train or hit the Sweat sessions. You've worked hard all year so don't let it all go now.

Attached is the programming for the week, got some good fun workouts for you so be sure to try and hit as many as you can.

Have a great day guys.

Angelo


MONDAY

Back Squats
4x6 @80% 1rm

5 Sets;
In 90s
Row 15/12 Cals (60s Cap)
Max Burpee Box Jumps
Rest 90s

Notes;
Last weeks of this cycle, finishing with 4x6 at the same weight you've been doing throughout. Todays workout consists on intervals with 1:1 work to rest.

TUESDAY

3 Sets;
8-10 Press @60% Last week
Rest 30s
20 Pendlay KB Rows (Alt)
Rest 90s

12min Amrap;
6 Strict Pull ups
12 Alt DB Snatch
12 DB Push Press (L)
12 DB Push Press (R)
(22.5/15)

Notes;
For the first part you are working off 60% of last weeks max for 8-10 reps. With the rows you have two kettlebells and pull one at a time, alternating arms (10 ES).

WEDNESDAY

Hang Power Cleans
3's

For time;
400m Run
1 Round DT
400m Run
2 Rounds DT
400m Run
3 Rounds DT
(12 min Cap)

Notes;
Spending a bit of time on Hang Power Cleans either building to a heavy 3 or working on technique before hitting the workout. DT is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to overhead.

LEARN TO LIFT

Push Jerks
2's

Hang Clean + FS + Push Jerk
1's

Front Squats
3x 8-10 (Build)

Notes;
Working some Push jerks to start with before hitting the complex. Finishing with some higher rep front squats.

THURSDAY- LONGWOD

'Cardio Murph'

For time;
1 Mile Run
100 Burpees
2000m Row
300 Double unders
1 Mile Run
(40min Timecap)

Notes;
My all time favourite LongWod. Every section is completely scalable so don't be a long Wod dodger.

FIVER FRIDAY

3 Sets;
60s Russian KB Swings (heavy)
60s Gob Rev Lunges (defecit)
60s Rest

20min Amrap;
30 Wallball
200m SA KB Carry (100m EA)
40 Alt V Ups

SATURDAY HUSTLE

TBA

SUNDAY- LEARN TO LIFT

Snatch focus

Notes;
Ellie will be programming this session.

GB TEENS PROGRAMMING

TUESDAY

EMOM 10;
1- 3 Hang P Snatch
2- 30s Lateral Bar Hops

3 Rounds;
400m Run (2x200m)
21 Deadlifts
12 HSPU's
(12min Cap)

Skill- Hollow holds- 3x40-60s

Notes;
Can scale HSPU's to walkways

THURSDAY

EMOM 10;
3 Front Squats (no racks)

21,15,9;
Power Cleans
Bar Hop Burpees

Skill- Kip Pull ups

Notes;
Make sure the weight is challenging for the reps at the start.

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