Tag: Cardio

Programming for the Week Commencing‪ 28th October‬

Monday: A. Skill – Rowing Technique In 2’s or 3’s (alternating every 90 seconds) aim to complete maximum distance using different damper settings to find your most efficient setting on that machine: Row 1 : 90 Secs Max Distance @Damper Setting 10 Row 2: 90 Secs Max Distance @Damper Setting 1 Row 3: 90 Secs… Read more »

Programming for the Week Commencing‪ 21st October

Monday: A. Strength 5 X 5 Front Squat @75-80% B. Conditioning – For Time: 30 X Power Clean @60/40kg 100 X Double Unders 20 X Power Clean 75 X Double Unders 10 X Power Clean 50 X Double Unders 5 X Power Clean Tuesday: A. Strength 5 X 5 Spilt Jerk @70-75% B. Conditioning 20… Read more »

Programming For Week Commencing 14th October

Monday: A. Strength 16 EMOM 1 – 3-6 X Strict T2B / Toes to KB 2 – 3-8 Strict Ring Dip / Strict Push Up 3 – 60s Handstand Hold / Wall Walk to Hold 4 – Rest B. Conditioning In Pairs 10 Rounds (5 each, YGIG) 14/12 X Assault Bike / Ski Erg 8… Read more »

Programming For Week Commencing 7th October

Monday: A. Strength – Strict Press A1) Build to a Heavy 4 A2) 3 X 4 @90% of Heavy 4 B. Conditioning 15 EMOM 1 – 15 X Thruster @42.5/30kg 2 – 12/10 X Cal Air Bike 3 – 9 X C2B Pull Up *Staggered start, everyone starts on Thrusters. Tuesday: A. Strength – Tempo… Read more »

Programming For Week Commencing 30th September

Monday: A. Skill – Double Unders Rx+: Wearing a Vest Or Triple Unders B. CrossFit Games Open 17.5 10 Rounds For Time: 9 X Thruster @42.5/30kg 35 X DUs Scaled: 10 Rounds For Time: 9 X Thruster @30/20kg 35 X SUs Time Cap: 40 Mins After Class Extra: 3 Sets: 20 X Banded Lat Pull… Read more »