News & WOD

Weekly Bulletin and Home Programming

Weekly Bulletin and Home Programming

Sunday 12th July 2020

Good morning all, I hope everyone is well. Outdoor training has been a huge success and so far everyone seems to be enjoying them. We are having to run the sessions when its quiet on the estate hence the sessions being before and after normal working hours (incase anyones wandering why we aren't doing more sessions during the day). This is obviously a temporary measure and I am still doing the HomeWod programming for anyone waiting for us to properly re open before coming back. That said I am using these sessions as a good way to ease people back into a training routine for when we do open so if you can get down to them please do, especially if you haven't been training much. It's definitely good to see everyone again and great to have a little more structure back. Anyway, enjoy the rest of the weekend and below is the home wod programming for next week.

MONDAY

PART A
1) EMOM 12
40s Russian KBS
40s Squat Jumps
40s Plank Hold

PART B;
50-40-30-20-10;
Goblet Reverse Lunges
5-10-15-20-25
Burpees over Dumbbell

TUESDAY

PART A
For Quality;
3,6,9,12,15, Max
SA Push Press (L)
SA Push Press (R)
(Last set you max out)
(Rest 30-60s between sets)

PART B;
For Time;
100 DB/KB C/Jerk (5's)
Every minute do 10 HR Press ups
(Workout starts with Press ups)

WEDNESDAY

PART A;
5 Rounds;
3 mins Alt Box Step ups (with backpack on)
2 mins Burpees over backpack
1 min Sit ups
Rest 1 min between rounds
(35mins)

(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 5;
10 Goblet Cleans

2) 3 Sets;
60s Light RDL's @20X1
30s Rest

PART B;
12min Amrap;
12 KB Swings
12 Lying Glute Bridges
12 Alt V Ups

FRIDAY

PART A;
EMOM 10;
1) 30s C F Handstand Hold
2) 30s Hollow / Tuck Hold

PART B;
5 Sets;
60s Max Bentover Rows
60s Max Burpees
60s Rest

COOLDOWN;
In Saddle;
1 min Triceps (30s ES)
1 min Shoulder (30s ES)
1 min Back / Chest"

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