News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 5th July 2020

Good morning guys. After what seems like a lifetime it looks like you are now able to come back to the gym.....well the outside of the gym at least ;)
Outdoor sessions will be starting from tomorrow, I don't think it will be long before we can actually get back into the gym but until then you can still come down and get a good session in. Because we are outside we are limited to what we can do so it will be quite basic exercises but the format is going to be old school CrossFit so its going to be good fun. I wont be releasing the programming beforehand so you'll just have to wait and see what the WOD is when you arrive.....be like Christmas morning for you all :)
Enjoy the rest of your weekend and be sure to book onto the sessions via teamup. Remember there will be no more online sessions from tomorrow but I will still be doing the HomeWods for people that cant make it in with the daily video talking you through the sessions.

HOMEWODS PROGRAMMING;

MONDAY

PART A
1) EMOM 12
40s Russian KBS
40s Defecit Reverse Lunges (L)
40s Defecit Reverse Lunges (R)
(Hold weight for Lunges)

PART B;
15min Amrap;
30 Mountain Climbers
30 KB SDHP's
30 Squat Jumps

TUESDAY

PART A
EMOM 10;
40s Close Grip Press ups
40s Bentover rows

PART B;
5 Sets;
60s Double unders
60s Alt Devils Press
60s SA Push Press (30s ES)
60s Rest

WEDNESDAY

PART A;
EMOM 40;
50s Cardio
50s Russian KB Swings
50s NPU Burpees
50s Box Step 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) 3 Sets;
20 Stiff Leg Deadlifts @30X1
Rest 60s

2) 3 Sets;
60s Bulgarian Split Squats (L)
60s Bulgarian Split Squats (R)
60s Rest

PART B;

6 min Ladder;
3 Deadlifts
3 Box Jumps
6,9,12....

Rest 3 mins

6 min Ladder;
3 Thrusters
3 Burpees
6,9,12.....

FRIDAY

PART A;
3 Sets
60s SA FLR Hold (30s L / 30s R)
60s- 10 Press+Max push press (L)
60s- 10 Press+Max push press (R)
60s Rest

PART B;
5 Sets;
In 2 minutes
30 Alt DB Snatch
Max HR Press ups
Rest 1 minute

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