Tag: Cardio

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 »

Programming for the Week Commencing‪ 20th May‬

Programming for the Week Commencing‪ 20th May‬ Monday: A. Strength – (Benchmark Work For May) 5 X 3 Front Squat @80-85% B. 18 EMOM 1 – 3-5 X Strict Pull Up* + 5-10 X Push Up 2 – 15 X Front Squats @45-50% of 1RM 3 – REST *Scale to Strict Low Bar Pull Up with… Read more »

Programming for the Week Commencing‪ 13th May‬

‪Monday:‬ ‪Conditioning ‬ ‪In Pairs For Time:‬ ‪10/20/30/40/50/40/30/20/10‬ ‪Burpee to Plate‬ ‪Seated Wall Ball @6/4*kg‬ ‪Alt DB Hang Clean & Jerk @25/17.5kg‬ ‪Sandbag Alt Lunge‬ @Heavy ‪Time Cap: 40 Mins‬ ‪*4kg = 10lb Slamball‬ Coaches Notes: Focus on Form and Quality over speed. Open the hip and stand straight on the plate for the Burpee…. Read more »

Programming for the Week Commencing‪ 7th May‬

Tuesday: A. Strength 15 Mins to Build to a 1RM Front Squat Coaches Notes: This is to be used as a Benchmark for May’s Programming and percentage work going forward, make a note of it in your MyWOD App or your training diary! Or Squat Therapy B. Conditioning 

 3 Rounds For Time: 100 X… Read more »