Category: Weekly Programming

Programming for the Week Commencing‪ 22th April‬

‪Monday:‬ Bank Holiday Monday Team WOD!! 🏋🏽‍♂️😎 ‪The Gym will be open 0900-1300 with classes at 0930 and 1030. Open Gym will be available from 1130-1300!‬ For Time: Teams of 4 4 Rounds For Time: 25 X Hang Power Clean 25 X Over Bar Burpees 25 X Front Squats 20 X Over Bar Burpees 15 X… Read more »

Programming for the Week Commencing‪ 15th April‬

‪Monday:‬ ‪Skill – Rowing Technique ‬ In Pairs ‪25 AMRAP‬ ‪5km Row / Ski‬ ‪*EMOM‬ ‪1- 1 X Rope Climb‬ ‪2- 10 X KB Swing @32/24kg‬ ‪Both Partners working through the above spilt however you like.‬ ‪Then…‬ ‪Once 5km Row is completed Max Effort Synchro Air Squats (No EMOM)!‬ ‪Score 1 = 5km Row Time‬… Read more »

Programming for the Week Commencing‪ 8th April‬

‪Monday:‬ In a 30 Min Window: 10 X Squat Clean @70/50kg 10 X T2B 10 X Bar Over Burpee 8 X Squat Clean @80/60kg 15 X T2B 15 X Bar Over Burpee 6 X Squat Clean @90/65kg 20 X T2B 20 X Bar Over Burpee 4 X Squat Clean @100/70kg 25 X T2B 25 X… Read more »

Programming for the Week Commencing‪ 1st April‬

‪Monday:‬ ‪A.‬ ‪Strength & Skill – Toes To Bar‬ ‪Coaches Notes: This is the start of a 4 week program for April to improve Strict Strength (Scaled) and Skill (Kipping for Rx) and overall Mobility for the Toes To Bar Movement and progressions.‬ ‪B.‬ ‪In Pairs:‬ ‪42-30-18-30-42‬ ‪GHD / V-Up / Sit-Up‬ ‪Slamball @30/20lb‬ ‪DB… Read more »

Programming for the Week Commencing‪ 25th March‬

‪Monday:‬ A. Strength 5 X 2 Bench Press @90% B. Conditioning 25 AMRAP In Pairs 1000m Row / Ski 100 X Sit Ups 500m Row / Ski 50 X Slam Ball @30/20lb Tuesday: Barbell – Hang Snatch A. 5 X 3 OH Squat @75% of 1RM Snatch Or OH Squat Therapy B. 5 X 3… Read more »