Sort by tags

G.P.P program 2nd-8th November

Posted 1st November 2020 by Geoff Stewart

the weather has been pretty rotten the news generally not to great but the gains have been amazing and the vibes in the arch has been of the snizzle scale. Its a massive well done, bottom slap and social distance high fives people.

Week 4. Its solid and tough people. Keep yourselves going, eat well, sleep well and you will train even better.

Momentum Training x


Monday -snatch

Tuesday – Deadlift and Push

Wednesday Cleans

Thursdays – Gymnastics

Friday – Squats

Saturday – WODs and teams

Sunday – Other programs


A 16min Snatch  Building weight

Snatch high pull

Hang power snatch


6/8×2,2,2,2,1,1,1 per movement


B 16min to build to a good complex weight

Power snatch

Hang squat snatch




4 rounds AFAP

12x GTOH Rx45/30


12x back squats Rx45/30 back from floor

24x frisbee frogs or squat thrusts



20mins to complete

A Deadlifts 6x,5,5,5,3,3,3

B OH BB press 6×5,5,5,3,3,3


12mins EMOM

Min 1 12x DB Walking lunges

Min2 12x ring press ups or scales


For time


Mono cals

wall balls


butterfly sit ups



A 16min Cleans warm up

Tall muscle clean

Clean high pull

Power clean

Squat clean

Power jerk


B 16min to build to a good weight for the complex


Hang power clean

Squats clean





5x1min rounds plus 1min rest

8x Power clean and press Rx 45/30

ME air squats





24mins to complete

  1. Squats 6x 5,5,5,3,3,3,

B Pull ups 6×5,5,5,3,3,3


12mins EMOM

Min 1 12x pistols / box squats

Min2 12x Horizontal ring rows



Ladder 1+1, 2+2, 3+3 >

D ball over shoulder

T2B / MU


rest 2mins



Ladder 5+5.10+10,15+15 >

D ball strongman hold low step up

(reebok steps)

butterfly sit ups



12min YGIG person next to you per movement

Deadlifts x5

Burpees x3

Power cleans x5

Burpees x3

Push press x5

Burpee x3



AMRAP 5min

Buy-In: 50/35 Calorie Bike

Max Rounds of “The Chief”

Rest 5 Minutes

AMRAP 5min

Buy-In: 35/25 Calorie Bike

Max Rounds of “The Chief”

Rest 5 Minutes

AMRAP 5min

Buy-In: 20/15 Calorie Bike

Max Rounds of “The Chief”



3 Power Cleans (60/45)

6 Push-Ups

9 Air Squats


*these are short (ish) rounds with rest period to match go for each round please.Sunday