News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 29th December 2019

Good morning guys. I hope you all had a wonderful time over Xmas. We still have New years eve to look forward to and then back to normal from next week.

I've included some strength work this week to see you going and there is lots of conditioning so try and get in as much as you can.

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

Angelo

MONDAY

Back Squats
5x5 (Rest 2 mins)

'GB Special'
5 rounds;
15 Wallball
15 KB SDHP's (32/24)
15 Burpees

Notes;
a little strength work to start and then a nice little wod to burn off some of those xmas cals.

TUESDAY

5 Sets;
5 Press (Heavy)
100m SA Farmers (50m ES)
Rest 90s

4 Rounds;
60s Max KB Swings
60s Push Press @35/25
60s Box Jumps
60s Rest

Notes;
After a heavy lower body day yesterday today the focus is on the upper body.

WEDNESDAY

CLOSED

THURSDAY- LONGWOD

5 Sets

In 3 minutes;
400m Run
Max Reps Barbell
(Deadlifts, Hang P Cleans, Front Squats, Push Press, Thrusters)

Rest 1 minute

In 3 minutes;
500m Row
Max Reps on Bench
(Hand step ups, Lateral stepovers, Dips, Burpees + jump, Sprinters)

Rest 1 minute

Notes;
Each round you do a different exercise for the barbell but after the row you perform the exercise on the bench.

FIVER FRIDAY

EMOM 10;
1- 40s Heavy Russian KBS
2- 40s Alt V Ups

3 Sets

5 min Amrap;
40 Plate Flips
30 OH Plate Lunges
20 Burpees to plate
Max Cal Row

Rest 2 mins

Notes;
Some hinge / core work to start with before some lower body focus conditioning work.

SATURDAY HUSTLE

TBA

SUNDAY- LEARN TO LIFT

Snatch focus

Notes;
Ellie will be programming this session.


CROSSFIT GB TEENS PROGRAM;

TUESDAY

EMOM 10;
1- 5 Deadlifts + Max Burpees
2- Rest

12min Amrap;
200m Run
15 Wallball
10 Hang P Snatch

Skill- Hanging L Hold

Notes;
Can work in pairs for first part with one resting, one working.

THURSDAY

Back Squats- 3x8 (r 2 mins)

10min Amrap;
15 Russian KB Swings
12 GOB Rev Lunges
9 Burpees

Skill- Chest facing Handstand holds

Notes;
For Squats do 2 build up sets and then 3 sets of 8 at the same weight.