News & WOD

HOMEWODS

Sunday 23rd August 2020

MONDAY; WARM UP; 3 Sets; 10 RDL's 20 Alt Lunges PART A; 1) Jumping lunges 5x20 (Alternating) Rest 60s btw sets 2) Goblet Squats 5 Sets; 40s Work / 20s Rest PART B; 10min Amrap; 20 UB Russian Swings 20 Alternating V Ups COOLDOWN; 1 min Straddle 1 min Lizard (ES) TUESDAY; WARM UP; 3 Sets; 5 Shoulder openers 5 SA Press (ES) +3s neg PART A 1) 3 Sets; 12 SA Push Press (3s Negative)- EA Rest 60s (Dip and press and 3s lowering the weight down for every rep) 2) 3 Sets; 15 Upright Rows Max Press ups Rest 1 minute PART B; 5 Sets In 2 minutes; 15-20 NPU Burpees (1:15 Cap) Max Alt DB Snatch Rest 1 minute COOLDOWN; In Saddle; 1 min Triceps (30s ES) 1 min Shoulder (30s ES) 1 min Back / ChesT WEDNESDAY; WARM UP; 3 mins; Steady Cardio (Run, skip, burpees etc..) PART A; LONGWOD Every 3 mins x 10 sets; 60s Cardio (Shuttles, skip etc.) Amrap; 50 Deadlifts 50…

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Weekly Bulletin

Sunday 23rd August 2020

Good morning fellow gym goers, i hope you are all doing well and enjoying the weekend. We have a lot of new faces in the gym, some of which may be reading this for the first time so I would like to take this opportunity to welcome you. Its great to have new members joining our community, without being biased but it is a great place to train and we have awesome people here so I'm sure you wont have any problems making friends. All the pull up bars are now up so each station is now full equipped and I am over the moon with how the classes are running. Although we have reduced the…

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HOMEWODS

Sunday 16th August 2020

MONDAY; WARM UP; 3 Sets; 10 RDL's 10 Squat Jumps PART A; 1) 5 Sets; 15 Half Squat Jumps Rest 30s btw sets 2) Cyclist Goblet Squats 3x30
 Rest 60s btw sets PART B; 5 RFT; 20 Alt DB Snatch 10 Burpees over DB COOLDOWN; 1 min Straddle 1 min Lizard (ES) TUESDAY; WARM UP; 3 Sets; 5 Shoulder openers 5 SA Press (ES) +3s neg PART A 1) 10 Sets; 10-15 Press ups Rest 30-60s (Can make more difficult by adding weight or doing on plates 2) Bentover Rows 3x30 Rest 60s btw sets PART B; EMOM 12; 1- 40s Russian Swings 2- 40s SA Push Press (L) 3- 40s Alt V Ups 4- 40s SA Push Press (R) (Keep light and be consistent across all 3 sets) COOLDOWN; In Saddle; 1 min Triceps (30s ES) 1 min Shoulder (30s ES) 1 min Back / Chest WEDNESDAY; WARM UP; 3 mins; Steady Cardio (Run, skip, burpees etc..) PART A; 40 minute Amrap; 1 minute Cardio 10 Alt…

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Weekly Bulletin

Sunday 16th August 2020

Good morning GB'ers I hope you are well. A few things to announce before we get to the programming; Im sure you may have noticed the extra pull up bars up in the gym now, this means we are now able to get more bar work in which is great and even better that every box has access to its own pull up bar which is awesome...thanks again to Sam P for getting them up for us. Unfortunately we will no longer be running any kids sessions at GB for the time being, we may introduce them again in the future but due to low numbers we cant justify the class time. This means that there…

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HOMEWODS

Sunday 9th August 2020

Guys I will no longer be posting the daily videos but instead if you click the exercise below there will be a demo video for you. If you have any questions about anything let me know. Many thanks. Angelo MONDAY; WARM UP; 3 Sets; 10 RDL's 10 Squat Jumps PART A; 1) Every 15s x 20 reps; 1x Max height vertical jump (5 mins total) 2) Goblet Squats 5x20
Rest 60s PART B; 3 RFT; 60s Russian Swings 60s Gob Rev Lunges 60s Plank 60s Rest COOLDOWN; 1 min Straddle 1 min Lizard (ES) TUESDAY; WARM UP; 3 Sets; 5 Shoulder openers 5 SA Press (ES) +3s neg PART A 1) 5 Sets; 15 SA Seated Press (ES) 15 SA DB Renegade rows (ES) Rest 60s PART B; 'TABATA' 1) Bench/ Chair Dips Rest 60s 2) SA Upright row (alt arms each set) Rest 60s 3) Press ups Rest 60s 4) Bicep Curls (Tabata- 8x20s Work / 10s Rest) COOLDOWN; In Saddle; 1…

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Weekly Bulletin

Sunday 9th August 2020

Good morning GB'ers I hope you are all enjoying this lovely weekend. I have attached the plan for the week below for you all to see but before we get to that I need to ask you all not to block book sessions if there is any chance you may not be able to attend. It's still happening that a session can be down as full and then when it comes to it only six or seven attend and because they left it late to cancel it was too short notice for anyone else to book on. I appreciate there will be the odd occasion when something crops up and you have to cancel late but don't…

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HOMEWODS

Sunday 2nd August 2020

MONDAY WARM UP; 3 Sets; 10 RDL's 10 Squat Jumps PART A 1) Every 2 mins x 5 sets; 15 Russian Swings 15 Goblet Squats (Keep unbroken) PART B; 5 Sets In 2 minutes; 30 Goblet Reversere Lunges Max Alt Devils Press Rest 1 minute COOLDOWN; 1 min Straddle 1 min Lizard (ES) TUESDAY WARM UP; 3 Sets; 5 Shoulder openers 5 SA Press (ES) +3s neg PART A 1) EMOM 9; min 1- 40s Bentover Rows min 2- 40s Arnie Press (Left) min 3- 40s Arnie Press (Right) (3 Sets of each) PART B; 12 min Amrap; 10 Hang Clean and Press (5 ES) 15 HR Press ups 20 Sit ups COOLDOWN; In Saddle; 1 min Triceps (30s ES) 1 min Shoulder (30s ES) 1 min Back / Chest WEDNESDAY WARM UP; 3 mins; Steady Cardio (Run, skip, burpees etc..) PART A; 5km Run or 30mins (whichever comes first)@60-70% Intensity (Lower intensity, focussing on movement quality and consistency throughout) (Cardio can be any machine you…

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Weekly Bulletin

Sunday 2nd August 2020

Good morning team, I hope you are all having a good weekend. Its been a great first week back in the gym and so far no problems with the system in play, everything seems to be going well. The extra pull up bars should be up this week so now each box will have its own pull up bar which means we can start putting gymnastics back into the programming. If anyone does have any questions or concerns about anything please dont hesitate to contact me guys and I'll be more than happy to help. Have a great day, Angelo. MONDAY Deadlifts + Metcon TUESDAY Aerobic conditioning Learn to Lift- Split Jerks WEDNESDAY Back Squats + Metcon THURSDAY Press + AMRAP FRIDAY Lunges + EMOM SATURDAY Saturday Hustle with Chris SUNDAY Learn to…

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HOMEWODS

Sunday 26th July 2020

MONDAY WARM UP; 3 Sets; 10 RDL's 20 Alt Lunges PART A 1) 5 Sets; 30 Alt Jumping lunges Rest 60s 2) 5 Sets; 20 Horn Squats Rest 60s (Hold weight at the front but not touching your chest) PART B; For time; 150 KB Swings Every min do 5 Burpees (Workout starts with Burpees) COOLDOWN; 1 min Straddle 1 min Lizard (ES) TUESDAY WARM UP; 3 Sets; 5 Shoulder openers 5 SA Press (ES) +3s neg PART A 1) 5 Sets; 15 SA Push Press (ES) Rest 60s 2) 3 Sets; 40s Bentover Rows 20s Rest PART B; 5 Sets In 2 minutes; 20 HR Press ups 20 Sit ups Max Goblet power cleans (90s Cap to get through sit ups) COOLDOWN; In Saddle; 1 min Triceps (30s ES) 1 min Shoulder (30s ES) 1 min Back / Chest" WEDNESDAY WARM UP; 3 mins; Steady Cardio (Run, skip, burpees etc..) PART A; EMOM 32; 1- 40s Cardio 2- 40s Alt DB Snatch 3- 40s Cardio 4- 40s NPU Down ups (Lower intensity,…

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Weekly Bulletin

Sunday 26th July 2020

Good morning guys, I hope you're all looking forward to getting back in the gym. Im sure you've all seen the newsletter by now but if you haven't either drop me a message or go onto our facebook members group as I've posted a link there along with a video of me going through it. Obviously things are going to be slightly different but all good things in my opinion. Just remember when you come to a session to wait outside until everybody from the previous class has left and the coach has invited you in. There will be a one way system which will be clearly marked for you but whoever is coaching will run you…

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