Tag: Gym

Programming for the Week Commencing‪ 16th March‬

Monday: Metcon 30 AMRAP In Pairs: @62.5/40kg 3 Rounds: 21 X Power Clean 15 X Front Squat 9 X STOH Then: 100 / 70 X Cals Into: 2 Rounds: 21 X Power Clean 15 X Front Squat 9 X STOH Then: 100 / 70 X Cals Into: 1 Round: 21 X Power Clean 15 X… Read more »

Programming for the Week Commencing‪ 9th March‬

Monday: Metcon 30 EMOM: 1- 10/8 X Calorie Row 2- 8 X Power Snatch* @40/30kg 3- 10/8 X Calorie Bike 4- 8 X Overhead Squat* @40/30kg 5- Rest *Coaches Notes: Scale Power Snatch to 16 X KB Swing, and OH Squat to 16 X Goblet Squat as needed Tuesday: A. Strength 15 Mins to work… Read more »

Programming for the Week Commencing‪ 2nd March‬

Monday: A. Strength 5 X 3 Strict Press @80% Rest 2 Mins Between Sets B. Metcon 14 AMRAP In Pairs (YGIG by movement) 10 X American KB Swings @32/24kg 8 X Pull Up 6 X Alt Pistol* *Scale to Goblet Squat as needed P1 performs KB Swing, P2 performs Pull Ups, P1 performs Pistol, P2… Read more »

Programming for the Week Commencing‪ 24th February‬

Monday: A. Strength Deadlift 2 X 4 @ 77.5% 2 X 3 @ 82.5% 1 X 2 @ 87.5% *Rest 2 Mins Between Sets B. Metcon For Time: 30-20-10 DB Alt Snatch @25/17.5kg DB Alt Lunge *100 X DU after each Round Time Cap: 15 Min After Class Extra: 4 Sets 30-45s Handstand Hold *Rest… Read more »

Programming for the Week Commencing‪ 17th February‬

Monday: A. Strength 5 X 3 Push Press* @85% Rest 2 Mins Between Sets *Using either a Barbell, Power Log or Axle Bar. Whichever you choose, stick with it for all 5 Sets. The idea is to vary your training but keep the required stimulus. Have fun! B. Conditioning 16 EMOM 1- 20 X Slam… Read more »