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Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 5th January 2020

Happy new year all, I hope everyone is well and ready to get back to normal life. I have attached the programming for the gym below and included this weeks Sweat programming.

Sweat sessions are on a Thursday at 7:45pm - 8:30pm and Saturday mornings 8:00am-8:45am so if you fancy giving them a try they are good fun. Its basic movements but very effective. These are for all abilities and open to non members so if you have any friends or family that might fancy it they get their first session Free and then its just pay as you go thereafter so spread the word.

Enjoy the rest of the weekend and I look forward to seeing you all in the gym.

Angelo

PROGRAMMING FOR THE WEEK;

MONDAY

Back Squats
Heavy 10 (3 work sets max)

2x10 @90% above
ss
40-60s Weighted plank hold

3 Rounds;
400m Run
30 Russian KB Swings (24/16)
30 Gob Rev Lunges (15 El)

Notes;
For the squats you will do a few warm up sets and then 3 work sets building to a heavy 10. You want to leave a little in the tank and focus on good form and depth.

TUESDAY- LONGWOD

10 Sets
In 3 minutes;
500m Row (2min cap)
Max Reps
Rest 1 minute

1- Dumbell snatch
2- Down ups
3- Box Jumps / step ups
4- Sit ups
5- Press ups

Notes;
You will complete a different exercise each round working through the list twice.

WEDNESDAY

Strict Press
Heavy 10 (3 work sets max)

2x10 @90% above
ss
Max reps Ring Rows

10 Sets
In 60 seconds;
5 Power Clean and Jerks @60/40
Max Bar hop Burpees
Rest 1 minute

Notes;
Same format as the Squats for press but will superset the two drop sets with max ring rows.

LEARN TO LIFT

Hang Clean
2's

Front Squats + Pause
5,4,3,3,3 (Build)

3 Sets;
10 Deadlifts
Rest 30s
60s Plank Hold
Rest 60s

Notes;
For the first part while the weight is light can work hang power cleans and as it gets heavier build into full hang cleans. Building over 5 worksheets to heavy 3 pause squat and then some deadlifts and planks to finish.

THURSDAY

E3MOM x 5 Sets;
10 Deadlifts (not tng)- Build

5 Sets
In 2 minutes;
20 Wallball
15 KB SDHP's @32/24
Max HSPU's
Rest 1 minute

Notes;
Build on the Deadlifts without going to failure or form breaking down. For todays workout wall ball and swings must be unbroken so scale as required and try and be consistent with your HSPU's each round.

FIVER FRIDAY

5 Sets;
Max Tempo Press ups (30X1)
100m Heavy Farmers Carry
Rest 2 mins

20min Amrap;
5 Strict Pull ups
10 Burpees
15 Push Press @35/25
200m Run

Notes;
Be strict with the tempo, as soon as you can no longer hold it you stop. If you can't do more than 10 reps then do regular press ups with no tempo. Go heavy on the farmers carrys.

SATURDAY- TEAM WOD

Tba

SUNDAY- LEARN TO LIFT

Snatch based session
(Ellies programming)


TEENS PROGRAMMING

TUESDAY

EMOM 10;
3 Power Cleans + 3 Push Jerks

10 Rounds for time;
5 Pull ups
10 Push ups
15 Squats
(12min Cap)

Skill- HSPU's

THURSDAY

Front Squat with 3s Pause (1/3)
3's

EMOM 12;
1- 200m Run
2- 10 Thrusters + Max Burpees
3- Rest

Skill- Hanging Tuck Hold

Notes;
Focus for this month is Front Squats so this is session 1/3.


SWEAT PROGRAMMING

THURSDAY

5 Sets

In 2 minutes;
15-20 Cal Row
Max Burpees

Rest 1 minute

In 2 minutes
200m Shuttle Runs (10x20m)
Max KB Swings

Rest 1 minute

Notes;
should be around 60s work for the first part of each so scale if required.


SATURDAY

5 Sets;

In 60 seconds;
30s Bench Sprints
+ Max Squat jumps

Rest 60s

In 60 seconds;
30s Burpees
+ Max KB Swings

Rest 60s

In 60 seconds;
30s Press ups
+ Max 10m Shuttle runs

Notes;
Can work in pairs with one person working one resting and then switch.

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