Tag: Cardio

Programming for the Week Commencing‪ 24th June‬

Monday: A. Skill Handstand Walking Technique / Progressions B. Conditioning: 16 EMOM 1- 16 X Wall Balls @15/9kg 2- 16 X Box Jumps 24/20″ 3- 16 X Russian KB Swings @24/16kg 4- 10m Handstand Walk / 20m Bear Crawl Tuesday: A. Strength Squat Clean Cycling Warmup B. Conditioning #paytheman E2MOM Row / Ski 250m /… Read more »

Programming for the Week Commencing‪ 17th June‬

Monday: Barbell – Spilt Jerk A. Skill – Strength 15 Mins to Work up to a Technical Heavy Single Spilt Jerk B. 12 EMOM 1- 3 X Spilt Jerk @70% of A. 2- 40 X DUs C / ACE. 3 Sets: 20m OH KB Carry @Challenging Weight Rest 60 Secs 10 X KB Shrug Rest… Read more »

Programming for the Week Commencing‪ 10th June‬

Monday: Strength 4 Sets (Work in Pairs – You Go / I Go) 8 X Strict Pull Ups (Rx: Add weight if possible) 8 X Strict Ring Dips / Box Dip / HR Push Up Rest 60s B. Conditioning 20 AMRAP 
In Pairs: 32 X Cals 16 X Alternating DB Snatch @25/17.5kg 200 X DUs Tuesday:… Read more »

Programming for the Week Commencing‪ 3rd June‬

Monday: Conditioning 30 AMRAP Pairs Chipper 100 X Double Unders 90 X Wallball @15/9kg 80 X Alt DB Snatch @22.5/15kg 70 X T2B 60 X Alt DB C&J @22.5/15kg 50 X Box Jump @24/20″ 40 X Burpee 30 X Strict HSPU 20 X Deadlift @140/90kg 10 X Bar Muscle Up / Strict Pull Up +… Read more »

Programming for the Week Commencing‪ 28th May‬

Tuesday: A. Strength 5 X 3 Bench Press @80/85% + 2 X Legless Rope Climb or Rope Pulls from floor B. Conditioning 5 Rounds For Quality: 10 X Single Arm DB Strict Press @22.5/15kg (Right Arm) 15 X V-Up / Sit-Up 10 X Single Arm DB Strict Press @22.5/15kg (Left Arm) 30 X Russian Twist… Read more »