News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 28th June 2020

Good morning guys, I hope you are all having nice weekends. Just a little follow on from this weeks announcement from Boris. It wasn't the outcome I was expecting but I don't think its going to be much longer before they allow gyms to re open providing we can meet the government guidelines (which we can) so although its a no go for the 4th July I dont think it will be much longer. I will be doing an announcement this week about the outdoor sessions so thats something to look forward to but for now I'll leave you with this weeks HomeWods programming.

Have a good day guys.

Angelo

MONDAY

PART A
1) Every 20s x 5 mins;
1x Max Squat Jump

2) 3 Giant Sets;
60s Glute Bridges
60s Front Squats
60s Plank
60s Rest

PART B;
For time;
100 Burpees
On the min 6 Alt SA Squat cleans
(15min Cap)
(Compare to 18th May)

TUESDAY

PART A
EMOM 12;
40s SA Press (L)
40s SA Press (R)
40s SA Rows (L)
40s SA Rows (R)

PART B;
12min Amrap;
20 HR Press ups
30 KB Swings
40 Double Unders

WEDNESDAY

PART A;
40 minute Amrap;
10 Alt TGU's
60s Shuttles (Running on spot)
20 SA Burpee Deadlifts
60s Double Unders (Jumping jacks)
40 Alternate Lunges
60s NPU Burpees

(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

2) 3 Sets;
20 Bulgarian Split Squats (ES)
6 Side Plank rotations (ES)
Rest 1 minute

PART B;
For time;
50-40-30-20-10;
Alt DB Snatch
Air Squats

FRIDAY

PART A;
10 Sets;
30s Max Press ups
30s Rest

PART B;
Every 3 mins x 15;
20 Burpees
Amrap;
40 Bentover Rows
40 Push Press
40 Sit ups
(Carry on from where you left off each round)

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