News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 24th May 2020

Good morning all, not done one of these for a while so decided to start posting the weekly program and timetable on here along with any information / updates for you. Will still be doing the daily videos for you but this is an additional service to keep you guys in the loop week to week.

I'm going to try a 'Bring a Friend to Zoom' this Thursday at 5:30pm. I will post the link in the morning and if you have any friends that might be interested in getting involved can send them the link and they can join in for free.... get a little taste for CrossFit. If it proves popular then we can make it a weekly thing.

PROGRAMMING;

MONDAY

PART A
1) 3 Sets;
60s Half Squat Jumps
60s Rest

2) EMOM 10;
40s Front Squats
40s Plank Hold

PART B;
4 Sets;
4 min Amrap;
6 Down ups
6 DB Hang Snatch (L)
6 OH Alt Lunges (L)
1 min Rest

Each round you change arms for the Snatch and lunges
Carry on each round from where you left off on the previous

TUESDAY

PART A
1) 3 Sets;
60s CF Handstand Hold
60s Rest

2) EMOM 10;
40s KB Swings
40s Strict Press

PART B;
12min Amrap;
10 GTOH
15 HR Press ups
20 Sit ups

WEDNESDAY

LONGWOD
Every 3 mins x 10 sets;
60s Cardio (Shuttles, skip etc.)
Amrap;
50 Burpees
50 Alt weighted box step ups
50 Russian Twists
Carry on from where you finished each round

COOLDOWN;
10 min Accumulative Squat Hold
(Straight feet)

THURSDAY- 'Bring a Friend'

PART A;
1) EMOM 10
40s Bulgarian Split Squats (L)
40s Bulgarian Split Squats (R)
Don't lockout at the top

2) Stiff Leg tempo Deadlifts (30X1)
3x30 reps
Rest 60s

PART B;
For Time
5 Rounds;
15 Object Thrusters
30 Double unders
(or Jumping jacks)

FRIDAY

PART A;
1) Tabata;
8x 20s W / 10s R;
SA Seated Z Press (Alt each set)
Rest 1 min
SA B/over row (Alt each set)

PART B;
10min Amrap;
10 Alt SA Devils Press
20 Alt V Ups

Rest 2 minutes

10min Amrap;
10 SA DB Push Press (L)
10 SA DB Push Press ®
20 Russian Swings

SATURDAY HUSTLE
TBA

SUNDAY
BROOMSTICK BARBELL

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