News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 23rd February 2020

Good morning all, I hope you are all enjoying the weekend. Just a reminder that the comp is 5 weeks away (28th March) and I can confirm it will remain a pairs comp with the pairs being decided on the day. This is something that everyone can get involved in, there will be nothing technical or heavy in it (unless you make the final) but for the most it will be three workouts testing all the different elements of what we do daily and then the top 3 teams will go into a final. It will start at 9am and the plan is to be done by 1pm but I will confirm all the details a little nearer the time.

Enjoy the rest of the weekend and I will see you all in the gym.

Angelo


CROSSFIT PROGRAMMING;

Monday

Back Squats
3-3-2-2-1 (Build from 70%)

For Time;
400m Run
30 DB Goblet Squats
400m Run
30 Alt DB Snatch
400m Run
30 OH DB Lunges
400m Run
30 Burpees over Dumbbell

Notes;
Building on last week for the back squats before hitting an old class wod that we've done a few times over the years.

Tuesday- LONGWOD

40min Amrap;
40/30 Cal Row
40 NPU Burpees
40 Russian KB Swings
40 Alt V Ups

Notes;
Working through at 70-80% intensity breaking as required.

Wednesday

Split Jerks
3-3-3-3-3

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

In 12 minutes
5 Rounds;
10 Push Press @50/35
10 CTB Pull ups
Amrap;
3 Press ups
3 Sit ups
(add 3 reps every round)

Notes;
Upper push / pull focus today. Working on Split Jerks with the choice to either build or spend the time working on technique.

LEARN TO LIFT

Complex;
Snatch Pull
H P Snatch
Snatch Balance

Hang Snatch
Heavy Double
5x1@above max

OH Squats (from rack)
Singles

Notes;
Light complex for todays primer and then going heavy on Hang Snatch before finishing with OH squat single.

Thursday

Hang Cleans (full Squat)
Heavy Single

5 Rounds;
200m Run
10 Bar Hop Burpees
5 Hang Squat Cleans @60/40

Notes;
Hang Squat cleans today, building to a heavy set and then dropping the weight down to around 60% of max if scaling for the wod.

Friday- FIVER FRIDAY

3 Sets;
200m Heavy Farmers Carry
30-40s Ring support hold
Rest 2 minutes

4 Sets;
In 3 minutes
500m Row
Max Wallball
Rest 2 minutes

Notes;
Heavy carries and ring support holds at the top of the dip to start followed by rowing and wall ball intervals.

Saturday- TEAMWOD

Announced on the day

Sunday- LEARN TO LIFT

C/Jerk- Ellie


SWEAT PROGRAMMING

Thursday

10 Sets
In 2 minutes;
10 Wallball
10 Burpees
Max Cal Row
Rest 60s

Saturday

EMOM 28;
1- 40s Cal Row
2- 40s Bench burpees
3- 40s KB Swings
4- 40s Shuttle runs


TEENS PROGRAMMING

Tuesday

Hang Cleans (full Squat)
Singles

5 Rounds;
200m Run
10 Bar Hop Burpees
5 Hang Squat Cleans
(12min Cap)

Skill- Hanging L Holds (or tuck)

Thursday

Split Jerks
Singles

In 12 minutes
5 Rounds;
10 Push Press @50/35
10 Pull ups
Amrap;
3 Press ups
3 Sit ups
(add 3 reps every round)

Skill- SA Suitcase Carrys

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