News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 9th February 2020

Good morning guys. Want to start by congratulating Tom, Adam and Mael for finishing 10th at this years 'Three of a kind' comp in Cheltenham. The lads train really hard and its nice to see them doing GB Proud. While we're on the topic of competitions, don't forget we will be running a comp at GB on Saturday 28th March so be sure to keep that date free. Its going to kick off around 9am and should be done and dusted be around 1pm so it wont eat in to your weekend too much. It is for all abilities so don't be afraid to get involved. I will be releasing more info over the next few weeks.

One last thing, I want to try and get a few new faces down to the Sweat sessions so if you know of anybody that may be interested get them to drop me a message and their first session will be free and its £6 a class thereafter. Thursday evenings at 7:45pm and Saturday mornings at 8:00am. Just conditioning, nothing technical so all abilities are welcome.

Have a great day guys.

Angelo



CROSSFIT PROGRAMMING

Monday

Back Squat
5-5-5-5-5 (Build from around 60%)

3 Rounds;
400m Run
30 Wallball
15 Burpees

Notes;
Building over 5 sets for your squats without maxing out before hitting this gassy little 3 rounder.

Tuesday

Floor Press with pause (21X1)
10-8-6-6-6 (Build)

3 Sets;
Max Ring Rows
Rest 60s

12min Amrap;
12 Press ups
9 Hang Power Cleans
6 Push Press
30 Double unders
(42.5/30)

Notes;
Today is an upper day starting with tempo floor press, some max effort ring rows and then finishing with a short 12min amrap.

Wednesday

Tempo Deadlifts (30X1)
Build to heavy 5
(Leave a little in the tank)

EMOM 21;
1- 15/12 Cal Row
2- 15 Russian KB Swings
3- 30s Max Ring Support Hold

Notes;
Today is a Hinge day, starting with some deadlifts and then a 7 round EMOM to finish.

LEARN TO LIFT

Hang Power Snatch (Below knee)
3-3-3 (Light Primer)

Power Snatch
2-2-2-2-2

Every 30s x 5mins;
1 Power Snatch @above

Thursday- LONGWOD

40min Amrap;
400m Run
3x Rounds Cindy
200m Suitcase Carry (100m EA)
1 minute Sit ups

Notes;
Aiming for around 4-5 rounds. One round of Cindy is 5 pull ups, 10 push ups and 15 squats.

Friday- FIVER FRIDAY

4 Sets;
8-10 Seated BB Press
12 Alt KB Gorrilla Rows
Rest 90s

10 Rounds
In 60 seconds;
100m Run
Max Burpee Box jumps
Rets 60s

Notes;
Upper push / pull superset to start followed by some interval work. Score is total Burpees.

Saturday- TEAMWOD

Announced on the day

Sunday- LEARN TO LIFT

C/Jerk

Ellies programming


SWEAT PROGRAMMING

Thursday

5 Rounds;

In 2 minutes;
60s Row
Max Bench Burpees

Rest 1 minute

In 2 minutes
60s Shuttle runs
Max KB Swings

Rest 1 minute

Saturday

EMOM 30;

1) 30s Row
2) 30s Burpees
3) 30s Wallball

Notes;
30s Rest on each minute.

TEENS PROGRAMMING

Tuesday

Back Squats
5's

For Time;
400m Run (2x200m)
30 DB Goblet Squats
400m Run (2x200m)
30 Alt DB Snatch
400m Run (2x200m)
30 OH DB Lunges
400m Run (2x200m)
30 Burpees over Dumbbell
(15min Cap)

Skill- Plank holds

Thursday

Deadlifts
3's

EMOM 15;
1- 40s Row
2- 40s Russian KB Swings
3- 40s Max Press ups

Skill- Toes to bars

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