Tag: Personal Training

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 »

Programming For Week Commencing 23rd September

Monday: Conditioning In Pairs 30 AMRAP 80-60-40-20 Front Rack Lunge* @50/35kg Calories 40-30-20-10 Toes To Bar Max Calories In Remaining Time! Score = Calories *Rx+: Perform Front Rack Lunge with Axle Bar / Fat Gripz Coaches Notes: Split the reps 50/50, one person working at a time. Complete 80 X Lunge then 80 X Cals… Read more »

Programming For Week Commencing 16th September

Monday: A. Strength A.1 5 X 5 Strict Pull-up Rest 30 seconds A.2 5 X 20/15 Press Up Rest 90 Seconds *Rx+ Wear a Weighted Vest B. Conditioning 20 EMOM 1- 10 X Ring Dip 2- 5 X Strict T2B* 3- 10 X Strict Press 4- 30 Second Hollow Hold *Scale to Strict Toes to… Read more »

Programming For Week Commencing 9th September

Monday: Conditioning In Teams of 3: 30min Max Cal Bike Erg P1 on Bike P2 Rest P3 Completes: 10 Alt Single Arm Devils Press @22.5/15kg 10m Single Arm OH Walking Lunge (right) 10m Single Arm Walking Lunge (left) *Swap working partner after each completed round.  The time on the bike and the rest time is… Read more »

Programming For Week Commencing 2nd September

Monday A. 20 AMRAP (For Quality!) In Pairs IGYG (10 Reps of each station, i.e. P1 completes 5 X HPS + 5 X OHS then P2 completes the same) 5 X Hang Power Snatch + 5 X OHS @50/35kg* 5 X Hang Power Cleans + 5 X Front Squat @50/35kg** 5 X Pull-Up + 5… Read more »