News & WOD

Weekly Bulletin and Home Programming

Weekly Bulletin and Home Programming

Sunday 19th July 2020

The time has finally come!!! This will be the last week of the outside wods and then we're back in business Monday the 27th. The gyms can officially re-open on the 25th but I want to start with a full weeks programming from the Monday. I will be sending out a much more detailed email / video explanation of the plans for when we do re open over the next few days but in the meantime I am going to need all outstanding kit to be returned to the gym no later than COP Thursday the 23rd July (if you can get it back before even better) so its all back ready for the following week. There are lots of positive changes and I'm really excited to see your guys reactions to them, its going to be amazing getting back into it.

I have attached the last week of the HomeWod programming below guys so enjoy and for all those still going strong on the outdoor wods I will see you on Monday.

MONDAY

PART A
1) EMOM 5
20 Russian KBS

2) 9,12,15,18,21;
Bulgarian Split Squats (ES)
Rest 60s btw sets

PART B;
5 Rounds;
20 Alt DB Snatch
20 Air Squats

TUESDAY

PART A
1) 3 Sets
20 Reps
Max SA Strict Press
Remaining Push Press
(Rest 60s between sets)

PART B;
1) 10 Rounds;
5 Burpees
10 HR Press ups
20 Double unders

2) For Quality;
100 Bentover Rows
(in as few sets as possible)

WEDNESDAY

PART A;
40 minute Amrap;
1 minute Cardio
10 Alt Turkish Get ups
1 minute Cardio
20 Alt Devils Press
1 minute Cardio
40 Alt Box Step ups with weight

(Compare to 14th June)
(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;
40s Stiff Leg RDL;s

2) 3 Sets;
60s Tempo Front Squats @30X1
60s Plank hold
60s Rest

PART B;
For Time
30-20-10;
Goblet Cleans
Burpees over weight

FRIDAY

PART A;
5 Sets;
10-15 Tempo Press ups (31X1)
20 Weighted Passovers
Rest 60s

PART B;
EMOM 15;
1) 40s Mountain Climbers
2) 40s Push Press
3) 40s Alt DB Snatch
(Set your standards in round one and work hard to keep consistent throughout)

Instagram

CrossFit Journal: The Performance-Based Lifestyle Resource