News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 21st June 2020

Good morning guys I hope you are all having a great weekends. Lots going on at the gym at the moment in preparation for when we can get up and running again. I know that it has dragged on for what feels like forever but I want to again thank you all for your continued support, it genuinely does mean the world to me and I'm just so grateful that thanks to you guys we've got a gym to come back to. I appreciate its not over yet and i don't want to jinks anything but hopefully it wont be long until home wods are a thing of the past and we are back swinging off pull ups bars running around the estate dodging the bloke opposite as he try's to run us over!!

Enjoy the rest of the day and Happy Fathers Day to all the dads out there.

Angelo


MONDAY

PART A
1) EMOM 10;
1- 30s Half Squat Jumps
2- 10 Tempo Front Squats @30X1

PART B;
1) 10 Rounds;
10 Russian KB Swings
20 Gob Rev Lunges
(15min Cap)

2) 3min Amrap;
Reverse Crunches
(Keep form)

TUESDAY

PART A
1) 5 Sets;
30s Bench Dips

Max Seated Press
Rest 60s
(should be hitting 10-15 reps on the press)

2) Tabata
Uprights Rows
(no putting weight down in breaks)

PART B;
5 Sets;
In 2 minutes;
15 HR Press ups
Max Burpees
Rest 1 minute

WEDNESDAY

PART A;
40 minute Amrap;
400m Run (or 2 mins light cardio)
20 Alt DB Snatch
30 Alt Box Step overs
40 Alt V Ups

(Lower intensity, focussing on movement quality and consistency throughout)
(Cardio can be any machine you may have (rower, ski, bike etc..), shuttle runs, skipping / double unders, jumping jacks or low box step ups.)

THURSDAY

PART A;
1) EMOM 12;
1- 40s Bulg Split Squats (L)
2- 40s Split Stance RDL's (L)
3- 40s Bulg Split Squats (R)
4- 40s Split Stance RDL's (R)

PART B;
12min Amrap;
10 Alt Devils Press
20 SA Thrusters (10/10)
40 Double Unders (jumping jacks)

2) 3 minutes
Hollow/Tuck Hold
(Accumulate as much time during the 3 mins in a Hollow/ Tuck position.)

FRIDAY

PART A;
5 Sets;
30s Bentover Rows
10-15 Tempo Press ups @3131
Rest 60s

PART B;
EMOM 20;
1- 40s SA Push Press (L)
2- 40s Russian Swings
3- 40s SA Push Press (R)
4- 40s Plank

SATURDAY HUSTLE

TBA

SUNDAY

BROOMSTICK BARBELL

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