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Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 26th January 2020

Good morning all, as always I have attached the programming below. Just a few things to mention first;

With certain classes getting a little busier its important you book on now and if you are booked on and can't attend make sure you take yourself off the class as there is a waiting list it which means somebody else will be able to take your spot.

I did a post recently about dropping bars and just generally respecting the equipment. There is to be no dropping of the bars with anything less than 15kg plates on the end. If your bar is loaded with 10's, 5's, 2.5's or anything less do not drop them as the plates end up getting damaged.

I have decided to organise another 'Outside the box' day out. The plan is to hit the 4 waterfalls walk in the Brecon Beacons. I will get a date confirmed soon but it will be on a Sunday end of feb / early march time. I'm going to get a route planned but everyone is welcome, they've been great fun in the past so if we can get a big group involved it will be awesome.

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

Angelo

CROSSFIT PROGRAMMING;

Monday

Back Squats
Heavy 4 (3 work sets max)
2x4 @90% above

8 minute Ladder;
Alt KB Reverse lunges @24/16
HR Press ups
(2,4,6,8,10.....)

Notes;
Last heavy week on the Squats before a De load and finishing with a Lunge / Press up ladder.

Tuesday- LONGWOD



5 Rounds

In 6 minutes;
400m Run
500m Row
Amrap;
5 Burpees
7 Box Jumps
Rest 2 minutes

Notes;
Should get around 2 minutes on the amrap at the end. Be consistent with your runs and rows.

Wednesday

Strict Press
Heavy 4 (3 work sets max)

2x4 @90% above
ss
Max Ring Rows @31X1
Rest 90s

5 sets
In 2 minutes;
50 Double unders (45s Skips)
10 P C/ Jerk @42.5/30
Max Toes to bars
Rest 1 min

Notes;
Continuing with our strict press cycle and then for todays workout hitting some intervals.

LEARN TO LIFT

Snatch Balance
Doubles

Hang Snatch
Singles

Snatch Deadlifts
5's

Notes;
Working on the receiving position to start before advancing onto some Snatch from hang and then finishing with some heavy Snatch grip deadlifts.

Thursday

EMOM 10;
5 Deadlifts (tng)
+ 5 Bar hop Burpees

15 min Amrap;
200m Run
6 Alt TGU's

Notes;
My favourite session of the week. Deadlifts and burpees to start and then a 15min amrap of running and TGU's...Enjoy!!

Friday- FIVER FRIDAY

4sets;
10 Half Kneeling DB Press (ES) 20 Alt SL Squats to bench/box
30 Alt V Ups
Rest 90s

Every 4 mins x 5 Sets;
500/400m Row
20 KB Swings

Notes;
Working some upper, lower and core accessory work to start before hitting some rowing and kb swing intervals. Keep consistent on the intervals and ensure you pick a weight you can do unbroken for the swings.

Saturday- TEAMWOD

Announced on the day

Sunday- LEARN TO LIFT

C/Jerk

Ellies programming


SWEAT PROGRAMMING

Thursday

10 Sets;

In 60s;
15 Russian KB Swings
Max Shuttle runs

Rest 30s

In 60s;
15 Air Squats
Max distance Row

Rest 30s

Notes;
Can buddy up and have one start on the run and the other on the row and then they alternate each set.

Saturday

7 Sets;

In 3 minutes;
200m Run
300/250m Row
Max Burpees
Rest 1 minute"


TEENS PROGRAMMING

Tuesday

Push Press
3's

12min Amrap;
6 Pull ups
12 Alt DB Snatch
18 Alt V Ups (9ES)

Skill- Reverse Snow Angels (3x60s /60s Rest)

Thursday

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

21,18,15,12,9;
Thrusters
Burpees
(12min Cap)

Skill- Hollow / Tuck holds

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