Tag: Cardio

Programming for the Week Commencing‪ 16th July‬

Monday: A. Strength 5 X 5 Back Squat @70/80% B. Conditioning – For Time: 3 Rounds: 12 X Strict HSPU 24 X Wallballs @14/9kg 48 X Double Unders Score = Time *Aim to go unbroken! Tuesday: A. Strength 3 X 20 Bench Press @50% B. Conditioning For Time: 30-20-10 DB Push Press @22.5/15kg Pull Up… Read more »

Programming for the Week Commencing‪ 9th July‬

Monday: A) Skill & Strength – Ring Muscle Ups B. Conditioning – 7 AMRAP 7 X Man Makers @22.5/15kg 14 X Sit-ups / GHD After Class Extra: 7 AMRAP 7 X Hand Release Push Up 14 X T2B Tuesday: A. Weightlifting 12 Mins to Build to 5RM Muscle Snatch B. 12 Mins to Build to… Read more »

Programming for the Week Commencing‪ 2nd July‬

Monday: A. 15 Mins to 10RM Chest Elevated Glute Bridge B. 4 Rounds For Time: 400m Run 20 X DB Devil Press @22.5/15kg *Time Cap 20Min Tuesday: A. 3 Sets: 2 AMRAP (2-4-6-8…) Toes to Bar Burpee Rest 2 Mins – RESET B. 3 Sets: 2 AMRAP (2-4-6-8…) DB GTOH OH Lunge Rest 2 Mins… Read more »

Programming for the Week Commencing ‪25th June‬

Monday: A. Weightlifting- 15 Mins to Heavy 1 X Power Snatch + 2 X Hang Power Snatch B. Conditioning – 12 EMOM 1- 10 X DB Glute Bridge Floor Press 2- 10 X Chainsaw Row/Arm 3- 40s Hanging L-Sit After Class Extra: 3 Rounds 5 X Rope Climbs 1000m Row Tuesday: Conditioning – 20-2 Ladder… Read more »

Programming for the Week Commencing ‪18th June‬

Monday: A. Strength – Floor Press 15 mins to Build to a Heavy 5 B. Conditioning – 6 Rounds in Pairs (3 Each): 300m/250m Row @Fast Pace 20 X Unbroken Goblet Squats @32/24kg 10 X Unbroken DB Power Cleans @30/20kg *20min Cap After Class Extra: 3-4 Sets 15-30sec Chin Over Bar Hold (pronated or supinated)… Read more »