News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 16th February 2020

I have been finalising the plans for the 'Four Waterfalls Walk' this Sunday. We will be meeting at the Cwm Porth car park Ystradfeltte (Nearest Post code CF44 9JF) at 10am. I believe the car park is around £4 per car and is cash only so make sure you have some change with you. The route I have found is 6 miles but apparently there is a slightly longer one which is around 7/8 miles so we may do that. There are a few stops along the way and a nice pub nearby (New Inn Pub) if anybody wants a drink after. Should be done and dusted by around 2 pm and then can head back. Be sure to wear comfortable shoes, bring some waterproofs if you have them and obviously dogs are welcome, I'll probably bring my pooch with me.

Please sign up on teamup if you're planning on coming so I have an idea of numbers. Can sign up by clicking HERE .

Any questions drop me a message, hopefully we can get a big group like the last few times.

Have a great day.

Angelo


CROSSFIT PROGRAMMING

Monday

Back Squat
5-4-3-3-3 (Build from around 65%)

3 Sets
4 min Amrap;
5 Burpees
10 Russian KB Swings
15 Air Squats
Rest 1 min

Notes;
Building on last week for the Back squats followed by the wod in which you must carry on from where you left off each round so your score will be your total rounds completed.

Tuesday- LONGWOD

5 Rounds
In 6 mins;
800m Run
Amrap;
8 Alt DB Snatch
8 Box Jumps / Step ups
Rest 2 minutes

Notes;
Be consistent across all 5 sets.

Wednesday

Push Press
5-5-5-5-5 (Build)

Gorilla Rows (Alternate)
2x60s Work / 60s Rest

For time;
1000m Row
50 DB H C/Jerk @22.5/15
30 CTB Pull ups
(Change arms every 5 reps)

Notes;
Upper push / pull focus day. For the gorilla rows you will have two kettlebells and work for a full minute alternating arms, rest a minute and then repeat.

LEARN TO LIFT

Hang P Clean + Pause in catch
5-5-5 (Keep light)

2 Pos Clean (Floor / Hang)
Build to Heavy Set

EMOM 5;
1 Clean + 3 Front Squats @70-80% above Max

Notes;
Hang Power Cleans are your primer then working 2 pos clean with the option to either build or work teckers. Short emom to finish for which the first clean doest count towards your 3 front squats.

Thursday

EMOM 10;
1) 3 Hang Snatch (full Squat)
2) 50 Double unders

15 min Amrap;
6 Strict TTB
9 Burpees
12 Deadlifts @85/60

Notes;
Hinge / core focus day working on full Snatch. We will spend some time in the warm up working on technique and only if you are confident with your oh squat will you be fun snatching otherwise you'll be doing power snatch.

FIVER FRIDAY

4 sets;
6 Alt Barbell Reverse Lunges (EL)
30-40s Ring Dip Hold (top)
Rest up to 2 mins

5 Rounds
In 2 minutes;
200m Run
15 Wallball
Max HR Press ups
Rest 1 minute

Notes;
Full body workout today, building to a relatively heavy weight and sticking to it for all 4 sets of lunges and supersetting with ring support holds.

Saturday- TEAMWOD

Announced on the day

Sunday- LEARN TO LIFT

Snatch based session
-Ellies programming


SWEAT SESSIONS

Thursday

8min Amrap;
100m Row
10 Wallball

Rest 2

8min Amrap;
10 Burpees
10 Box Jumps/ Step ups

Rest 2

8min Amrap;
100m Run
10 KB Swings

Saturday

7 Sets

In 3 minutes;
300/250m Row
200/150m Run
Amrap;
5 Plate GTOH
5 Plate Hop Burpees
Rest 1 minute

Notes;
Run and Row should be around 1 minute each so scale distance accordingly.


GB TEENS PROGRAMMING

Tuesday

Push Press
Singles

2 Sets;
10 Push Press
10-15 Ring Rows
Rest 60s

10 min Amrap;
6 TTB
9 Press ups
12 Deadlifts

Skill- Ring Dip Holds

Thursday

Back Squats
3's

3 Sets
4 min Amrap;
5 Burpees
10 Russian KB Swings
15 Air Squats
Rest 1 min

Skill- HSPU's

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