Tag: Adaptive

Programming For Week Commencing 14th October

Monday: A. Strength 16 EMOM 1 – 3-6 X Strict T2B / Toes to KB 2 – 3-8 Strict Ring Dip / Strict Push Up 3 – 60s Handstand Hold / Wall Walk to Hold 4 – Rest B. Conditioning In Pairs 10 Rounds (5 each, YGIG) 14/12 X Assault Bike / Ski Erg 8… Read more »

Programming For Week Commencing 7th October

Monday: A. Strength – Strict Press A1) Build to a Heavy 4 A2) 3 X 4 @90% of Heavy 4 B. Conditioning 15 EMOM 1 – 15 X Thruster @42.5/30kg 2 – 12/10 X Cal Air Bike 3 – 9 X C2B Pull Up *Staggered start, everyone starts on Thrusters. Tuesday: A. Strength – Tempo… Read more »

Programming For Week Commencing 30th September

Monday: A. Skill – Double Unders Rx+: Wearing a Vest Or Triple Unders B. CrossFit Games Open 17.5 10 Rounds For Time: 9 X Thruster @42.5/30kg 35 X DUs Scaled: 10 Rounds For Time: 9 X Thruster @30/20kg 35 X SUs Time Cap: 40 Mins After Class Extra: 3 Sets: 20 X Banded Lat Pull… Read more »

Programming For Week Commencing 23rd September

Monday: Conditioning In Pairs 30 AMRAP 80-60-40-20 Front Rack Lunge* @50/35kg Calories 40-30-20-10 Toes To Bar Max Calories In Remaining Time! Score = Calories *Rx+: Perform Front Rack Lunge with Axle Bar / Fat Gripz Coaches Notes: Split the reps 50/50, one person working at a time. Complete 80 X Lunge then 80 X Cals… Read more »

Programming For Week Commencing 16th September

Monday: A. Strength A.1 5 X 5 Strict Pull-up Rest 30 seconds A.2 5 X 20/15 Press Up Rest 90 Seconds *Rx+ Wear a Weighted Vest B. Conditioning 20 EMOM 1- 10 X Ring Dip 2- 5 X Strict T2B* 3- 10 X Strict Press 4- 30 Second Hollow Hold *Scale to Strict Toes to… Read more »