Tag: Adaptive

Spitfire Christmas and New Year Opening Hours

The Box opening times and classes over the Christmas and New Year period will be as follows: ✳️ Monday 24th Dec: 0800-1200 (Classes: 0900 & 1000) ✳️ Tuesday 25th Dec: Closed ✳️ Wednesday 26th Dec: 0900-1300 (Classes: 0930 & 1130) ✳️ Monday 31st Dec: 0800-1200 (Classes: 0900 & 1000) ✳️ Tuesday 1st Jan: 0900-1200 (Classes:… Read more »

Programming for the Week Commencing 10th Dec

Monday: A. Strength 6 X 4 Back Squat @80% Tempo 30X1 B. Conditioning In Pairs: 22 AMRAP 20 X Slam Balls @30/20lbs 30 X Cal Row / Bike / Ski 40 X Wall Balls @9/6kg 50 X DUs Tuesday: A. Barbell 6 X 4 Hang Power Snatch @75% Or Hang Power Snatch Technique B. Conditioning… Read more »

Programming for the Week Commencing‪ 3rd December‬

Monday: A. 15 Mins to Build to a Heavy Triple Power Clean B. Benchmark WOD ‘Elizabeth’ In Heats: Time Cap: 8 Mins Rx: 21-15-9 Power Clean @61/42.5kg Ring Dip *Appropriate scaling options to be advised by the Coach! Power Clean / Hang Power Clean / Heavy Russian Swing Ring Dip / Box Dip (between 2… Read more »

Programming for the Week Commencing‪ 26th November‬

Monday: Conditioning aka Active Recovery! 🤗 36 EMOM 1- 20 X KB Russian Twist @20/16kg 2- 15 X Slamball @30/20lb 3- 10 X DB Burpee @20/12.5kg 4- 12/10 X Cal Row 5- 2 X Rope Climbs / 3 X Scaled 6- Rest After Class Extra: ROMWOD Tuesday: A. Strength 6 X 3 Deadlift @75% B…. Read more »

Programming for the Week Commencing‪ 19th November‬

Monday: A. Strength 5 Sets For Quality (15 Mins): 20s Ring (Top) Support Hold or 30/60s Plank Hold 40s Rest 20s Slow Negative Ring / Box Dips 40s Rest 20s Ring (Bottom) Hold or 30/60 Hollow Body Hold 40s Rest Coaches Notes: Bring your feet and knees together, toes extended away from you. Squeeze your… Read more »