Tag: Cardio

Programming for the Week Commencing‪ 18th February‬

Grace’ Week 3 Monday: Barbell Cycling – Power Clean & Push Jerk The aim is to move consistently well cycling through each set unbroken, resting 60s between each set, building to a Heavy double on each movement. Remember… FORM always dictates the weight, not the other way around! 10-8-6-4-2 Power Clean 10-8-6-4-2 Push Jerk 10-8-6-4-2… Read more »

Programming for the Week Commencing‪ 11th February‬

Monday: Pairs Chipper For Time: (Split the work between you…) 2000m Row / Ski 100 X DUs 40m Handstand Walk* / 12 X Wall Walk 100 X DUs 50 X DB Power Clean & Push Press @22.5/15kg 100 X DUs 75 X Sit Ups / GHD 100 X DUs 100 X Wall Balls @9/6kg 100… Read more »

Programming for the Week Commencing‪ 4th February

Monday: A. 15 Mins to Build to a Heavy Double Power Clean & Push Jerk B. Benchmark WOD ‘Grace’ For Time: 30 X Clean and Jerk @61/42.5kg Time Cap: 6 Mins *Select a weight which will challenge you but allows for great form throughout the entire workout! Remember… your Form dictates the Weight, not the… Read more »

Programming for the Week Commencing‪ 28th January‬

Monday: A. Strength 15 Mins to Build to a Heavy For The Day Triple Deadlift with Perfect Form… this is NOT ‘Build to a 1RM!!!’ B. Conditioning Benchmark WOD ‘Diane’ In Heats: Time Cap: 8 Mins Rx: 21-15-9 Deadlift @102.5/70kg HSPU* *Appropriate scaling options to be advised by the Coach for movement and weight! Box… Read more »

Programming for the Week Commencing‪ 21st January‬

Monday: A. Strength 3 X 15 Front Squat @60% B. Conditioning For Time: 30-20-10 Power Snatch @35/25kg OHS @35/25kg *50 X Double Unders / 100 X Single Unders after each Set, eg. 30-30-50, 20-20-50, 10-10-50 Coaches Notes: Scale to X2 American Swing (eg. 60-40-20) and Back Squats (30-20-10) as required. Score = Time Time Cap:… Read more »