Programming for Week Commencing 21st December

Monday: A. Strength – Sumo Deadlift High Pull 6 X 5 @RPE 8-9 Set Every 90s Build load over the first 3 sets, then perform last 3 sets at same load of @RPE 8-9 B. Metcon 5 Rounds For Time: 5 X STOH @70/50kg 10 X Deadlift @70/50kg 20/16 X Cals Time Cap: 15 Mins ——...

Programming for Week Commencing 14th December

Monday: A. Strength – Push Press 5 X 3 @RPE 7 (Set Every 90s) B. Metcon ‘20.1’ 10 Rounds For Time: 8 X GTOH @42.5/30kg 10 X Bar Over Burpee Time Cap: 15 Mins ——— Tuesday: Barbell – Clean Cycling Power Clean 10-8-6-4-2 Hang Clean 10-8-6-4-2 Clean 10-8-6-4-2...

Programming for Week Commencing 7th December

Monday: A. Strength – Snatch Grip Deadlift 5 X 5 @RPE 6 (Set Every 90s) B. Metcon Buy In: 25 X V-Up / Single Leg Alt V-Up 21-15-9 Snatch* 40/30kg 84-60-36 DU / SU* *(168-120-72) Buy Out: 25 X V-Up / Single Leg Alt V-Up Time Cap: 15 Mins *You must be able to move...

Programming for Week Commencing 2nd December

Wednesday: A. Strength – Strict Press 5 X 6 @60-70% *Perform 1 Set Every 90s B. Metcon Every 3 Mins for 5 Sets 10 X Thruster @42.5/30kg 10 X Over Bar Burpee 10 X V-Up / Tuck Crunch 40 / 80 X DU / SU Thursday: Barbell – Clean & Jerk A. 6 X 3 Clean...

BOOM! So here we go…

We are all in this TOGETHER, and our commitment to you is to keep all our members FIT, HEALTHY and SANE. We can only do this with you playing an active part and making an effort to do this with us. All of the coaches are behind you, so please make sure you make the...