Tag: Personal Training

Programming for the Week Commencing‪ 19th November‬

Monday: A. Strength 5 Sets For Quality (15 Mins): 20s Ring (Top) Support Hold or 30/60s Plank Hold 40s Rest 20s Slow Negative Ring / Box Dips 40s Rest 20s Ring (Bottom) Hold or 30/60 Hollow Body Hold 40s Rest Coaches Notes: Bring your feet and knees together, toes extended away from you. Squeeze your… Read more »

Programming for the Week Commencing‪ 12th November‬

Monday: A. Strength 5 X 5 Push Press @80% of 1RM Push Press B. Conditioning 20 EMOM 1 – 3 X Power Clean + 3 Hang Power Clean @70/80% of 1RM Power Clean 2 – 15/10 X Push Up Tuesday: Barbell – Snatch A. 15 Mins Snatch OH Mobility / Warmup B. 25 Mins to Build… Read more »

Programming for the Week Commencing‪ 5th November‬

Monday: A. 15 Mins to Build to a Heavy Double Power Clean B. Benchmark WOD ‘Elizabeth’ In Heats: Time Cap: 9 Mins Rx: 21-15-9 Power Clean @61/42.5kg Ring Dip *Appropriate scaling options to be advised by the Coach! Scaling: – Power Clean / Hang Power Clean / Heavy Russian Swing – Ring Dip / Box… Read more »

Programming for the Week Commencing‪ 29th October‬

Monday: FRAN BENCHMARK RETEST! A. 15 Mins to Build to a Heavy Triple Thruster B. In Heats: Time Cap: 8 Mins ‘Fran’ Rx: 21-15-9 Thrusters @42.5/30kg Pull Ups Scaled Option 1: 21-15-9 Thrusters @30/20kg Strict Pull Ups (With Purple Band) Scaled Option 2: 21-15-9 Thrusters @20/15kg Ring Rows Coaches Notes: This is the end of… Read more »

Programming for the Week Commencing‪ 22nd October‬

Monday: A. Strength 5 X 3 Back Squat @80% B. For Quality: 5 Rounds 10 X Strict Pull Up / 10 X Purple Banded Pull Up / 10 X Ring Row 20 X KB Swing @24/16kg 30 X Slamball @30/20lb 40 X Double Unders Time Cap: 20 Mins After Class: 3 Sets: 45-60s Plank Hold… Read more »