Category: Weekly Programming

Programming for the Week Commencing‪ 20th January‬

Monday: A. Strength 4 X 12 Push Press @65% (aim to go every 2 ½ minutes) – Barbell Cycling Efficiency B. Conditioning – Intervals (24 Minutes) 2 Mins Work: 2 Mins Rest x 6 (Alternate Between A + B) A) 250m row 10 X KB Swings @24/16kg Max effort Burpees in remaining time B) 100… Read more »

Programming for the Week Commencing‪ 13th January‬

Monday: Strength A. 5 X 4 Front Squat @65-70% (Tempo 41X1) Rest 90 Secs Between Sets B. Conditioning In Pairs For Time: 50 X Deadlifts @130/85kg 50 X Box Jumps @30/24” 250 X DUs 50 X Wallballs @15/9kg Time Cap: 15 Mins Tuesday A. Strength / Skill Practice 16 EMOM 1 – 1 X Legless… Read more »

Programming for the Week Commencing‪ 6th January‬

Monday: A. Strength 10-1 (For Quality) Strict HSPU / Pike PU / Z-Press Strict Ring Dip / Box Dip / HR Push Up Strict Pull Up / Jumping Negative / Strict Ring Row Time Cap: 20 Mins B. In Pairs (YGIG) 12 AMRAP 6 X Burpee to Plate 12 X GTOH 24 X DU /… Read more »

Programming for the Week Commencing‪ 30th December

Monday: A. Strength 15 Mins Back Squat 1RM *Note this down and use this as your benchmark for percentage work going forward Conditioning For Time – In Pairs 30-20-10 Wall Balls @9/6kg Double Unders +MAX Calories on kit of choice *P1 does 30+30, whilst P2 does cals. **Swap, P2 does 30+30, P1 does cals Etc….. Read more »

Programming for the Week Commencing‪ 23rd December

‬Monday: 30 EMOM 1 – 14 X Down Up 2 – 14 X KB Thruster @24/16kg (7 Each Arm) 3 – Rest 4 – 14 X Box Jump @24/20″ 5 – 14 X Alt DB Hang Power Clean & Jerk @25/17.5kg (7 Each Arm) 6 – Rest Single Arm KB Thruster: DB Hang Clean & Jerk:… Read more »