Tag: Cardio

Programming for the Week Commencing‪ 28th January‬

Monday: A. Strength 15 Mins to Build to a Heavy For The Day Triple Deadlift with Perfect Form… this is NOT ‘Build to a 1RM!!!’ B. Conditioning Benchmark WOD ‘Diane’ In Heats: Time Cap: 8 Mins Rx: 21-15-9 Deadlift @102.5/70kg HSPU* *Appropriate scaling options to be advised by the Coach for movement and weight! Box… Read more »

Programming for the Week Commencing‪ 21st January‬

Monday: A. Strength 3 X 15 Front Squat @60% B. Conditioning For Time: 30-20-10 Power Snatch @35/25kg OHS @35/25kg *50 X Double Unders / 100 X Single Unders after each Set, eg. 30-30-50, 20-20-50, 10-10-50 Coaches Notes: Scale to X2 American Swing (eg. 60-40-20) and Back Squats (30-20-10) as required. Score = Time Time Cap:… Read more »

Programming for the Week Commencing‪ 14th January‬

Monday: 30 AMRAP
 In Pairs: 
20 X Synchronised Plate GTOH @20/10kg 20 X Synchronised Air Squat 20 X Synchronised Down Ups 20 X Synchronised Alt Lunges 20 X Calories (Split) After Class Extra: 4 Sets: 30 Sec Handstand Hold Rest as needed 30 X Shoulder Taps Rest as needed Tuesday: Barbell – Snatch A. 15… Read more »

Programming for the Week Commencing‪ 7th January‬

Monday: A. Strength 4 X 8 Strict Pull Up (add weight if possible) B. Conditioning 20 AMRAP In Pairs 30 X Cals 30 X Burpees 30 X T2B Score = Reps Tuesday: A. Strength 15 Mins to Build to a Heavy For The Day Double Deadlift with Perfect Form… this is NOT ‘Build to a… Read more »

Programming for the Week Commencing‪ 31st December‬

Monday: For Time: Teams of 4 (Working as 2 pairs at the same time to complete each section before moving on, teams can swap people or pairs between stations at any time…) 140 Cals + 12 X 200m Partner Carry* *Scale to KB Farmers Carry Straight Into… 200 X Wall balls + 120 X Synchro… Read more »