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Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 12th January 2020

Good morning all, I hope your first proper week back hasn't been too much of a shock to the system. Before I go into the programming, I wanted to let you all know that after a lot of interest I can confirm I will be running an in house comp in March / April time (date tbc this week) for all abilities to take part. I would like to try and tie this in with a little social if anyone is keen? I will let you know all the details asap but its definitely happening so get training.

I would also like to organise another 'Outside The Box' event like we did last year. They were great fun so if anyone has any ideas let me know. We did Pen y fan and the Golden Cap walks last year, so thinking maybe end of Feb get another Sunday outing in the diary. Will keep you all posted.

Have a great day and don't forget to spread the word about the Sweat sessions, this week we have some good ones.

Angelo


CROSSFIT PROGRAMMING

MONDAY

Back Squats
Heavy 8 (3 work sets max)

2x8 @90% above
ss
60s Deadbugs
Rest 90s

In 10 minutes;
1000m Row
In Remaining time;
3 Wallball
3 TTB
.....add 3 reps (3,6,9,12...)

Notes;
Aiming to finish heavier than last week without maxing out.

TUESDAY

EMOM 10;
1) 3 Hang P Cleans
2) 6-12 Ring Dips

5 Sets
In 2 minutes;
200m Run
10 Deadlifts
Max Bar Hop Burpees
Rest 1 minute

Notes;
use a challenging weight for Part A (around 60-70% 1rm). For the deadlifts in todays wod working around 70-80% last weeks H10.

WEDNESDAY- LONGWOD

4 Rounds
In 4 minutes;
300-400m Run (2mins)
20 Alt DB Snatch
Max Reverse Lunges

Rest 1 minute

In 4 minutes;
30-40 Cal Row (2mins)
20 Alt V Ups (EL)
Max KB SDHP's

Rest 1 minute

Notes;
Pick a distance that will have you working for around 2 mins on the first part of each section.

LEARN TO LIFT

OH Squat work
5x5

Pause Power Snatch
2's
(Pause above knee on the pull)

Segmented Snatch Pulls
3x5

Notes;
Working on a comfortable weight for 5x5 OH Squats and then building with Snatch from the floor with a pause above the knee. Finishing with segmented Snatch pulls.

THURSDAY

Strict Press
Heavy 8 (3 work sets max)

2x8 @90% above
ss
100m Farmers Carry (heavy)
Rest 90s

5 Rounds;
10 Strict Pull ups
20 Press ups
30 Sit ups
40 Double unders (40s Skips)
Rest 1 minute

Notes;
Upper body focus for todays session aiming to finish heavier than last week for the press again without maxing out.

FIVER FRIDAY

BB Alt Reverse lunges
4x12 (6EL)
Rest 2 mins

EMOM 21;
1- 15/12 Cal Row
2- 15 Burpees
3- 15 Wallball

Notes;
Working lunges with the bar on your back. Will build to a challenging weight and complete the same weight for all 4 sets. Today's Wod should see you working for no more than 45-50s per exercise so scale reps accordingly.

SATURDAY- TEAMWOD

Announced on the day

SUNDAY- LEARN TO LIFT

C/Jerk

Ellies programming


SWEAT PROGRAMMING

THURSDAY

5 sets;

In 5 minutes;
40/30 Cal Row
200m Run
Amrap rem time;
5 Burpees on floor
7 Box Jumps / step ups

Rest 1 minute

Notes;
Can work in pairs and stagger starts by 3 minutes.

SATURDAY

5 Sets;

60s Max Shuttle Runs
60s Max Bench Burpees
60s Max Russian KB Swings
60s Max Bench Sprinters
60s Max Sit ups
60s Rest

Notes;
Running clock so need to be quick transitions. Max of 3 per station with everyone resting at the same time.


TEENS PROGRAMMING

TUESDAY

Deadlifts (No mix grip)
5's

12min Amrap;
20 Alt DB Snatch
10 Burpees
100m Run

Skill- Ring Dip Holds

FRIDAY

Split Jerks
3's

In Pairs
3 Rounds;
2 Mins Max Distance Row
2 Mins Max Press ups
(Running Clock- 12mins total)

Skill- Broad Jumps (Max)

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