Happy Friday! 

This is it, my last week of coaching and my penultimate week of programming for you all.

Its been an absolute pleasure to have been your Head Coach over the last 15 months and to have been trusted to deliver your fitness program to you all. 

Over the last year and a bit I have witnessed some incredible changes in the box. Muscles up have been flying up, weights on the bar have been increasing each month, Squat positioning has improved and basic gymnastic work is now a breeze for you guys. 

My goal and focus from the start was simple, to get you guys doing the basic things, well. And with that, everything else becomes easier. Movement and positioning is key, and these things would then allow you to build in other areas and smash your PBs, which looking at the PB Board each month, was done by everyone. Congrats.

Thursday Night 8pm

If you've had the pleasure in attending this session, you'll know this hour is usually dedicated to some Craig David chills. Therefore Thursday WOD is dedicated to the soul soothing man :)

Afterwards, the 8pm bunch and I will be heading out to the Wandle for a post workout beer. If you are around, please come join us. 

Leaving Drinks - TBA

If you cant attend Thursdays drinks, or even if you can, I will be arranging some leaving drinks later in the month/beginning of October. Once i've got this sorted, expect an invite via Facebook. 

If not, feel free to come visit me in Bali. 

Thank You

Lastly, thank you to Marlo and Nigel for giving me the opportunity this past 15 months. And thank you to every one at Bold for being so great to work with. Getting up at 4.10am was never really an issue as I knew my day would always be filled with spending time with you awesome bunch. 

Monday:

Workout of the day

A) Thruster: 3-3-2-2-1-1

B) 5 Rounds

400m Run
30 Thrusters (at 40% of heaviest single)

Tuesday:

Workout of the Day:

A) For 12 Minutes, Cycle through:

1 Legless Rope Climb
3 Muscle Ups
10m HandStand Walk
4/4/ Candle Stick Rolls to Pistols

B) Eight rounds for time of:

10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 60 seconds

Wednesday:

Workout of the Day:

A) Power Clean + Push Jerk: 1+1 x 7 sets

b) “Jackie”

1000m Row
50 Thrusters (20kg)
30 Pull Ups

Thursday:

Workout of the Day:

A) CG’s 7 Days

7 Rounds for time

7 Squat Snatch (50/35kg)
7 Pull ups
7 Deadlifts (50/35kg)
7 Push Ups
7 KB Swing (Russian) 32/24kg
7 Burpees
7 Toes to Bar

Friday:

A) Overhead Squats: 3-3-3-3-3

B) Five rounds for time of:

Push-jerk, 15 reps (50/35kg / 40/30kg / 30/20kg)
10 Strict Pull/Chin Ups

Saturday:

AMRAP 12 Minutes

20 Power Cleans (42.5/30kg)
10 STOH (42.5/30kg)
5 Bar Over Burpees

Rest 6 Minutes

AMRAP 12 Minutes

20 Wall Balls
10 Box Jump Overs (30/24')
5 Handstand Push Ups

Cave:

A) 100 Thrusters for time (50/35kg)

Each time you break, complete 5 Bench Press @ 70% BW

30 Min Time Cap

B) 10 Min alternating EMOM

- 3 Ground to Shoulder with Atlas Stone
- 5 Weighted Chin Ups

Weekly Conditioning:

Monday/Tuesday:

A) In pairs, with only one person working at a time, AMRAP 25:

400m Run (must run together)
20 Kettlebell Swings
20 Goblet Squats
20 Sit-ups

B) 5 Minute AMRAP

10 Burpees 10 Pull Ups 20 Double Unders

Thursday:

A) All The Tabata...

Tabata Row for Calories
Rest 60 seconds
Tabata Kettlebell Swings
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Plank
Rest 60 seonds
Tabata Air Squats

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