Category: Weekly Programming

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… Read more »

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 To be performed ‘Touch & Go’. Build… Read more »

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… Read more »

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… Read more »

Programming for the Week Commencing‪ 26th October

Monday: A. Strength – Turkish Get Up (KB / DB) Over 4 Sets Build to a Heavy Double (Both Sides) Rest 90s Between Sides B. Metcon For Time: 30-20-10 KB American Swing @32/24kg KB Goblet Forward Step Out Alt Lunge Kettlebell Sumo Deadlift High Pull *100 X DU / 200 X SU between rounds (including… Read more »