Tag: Personal Training

Programming for the Week Commencing‪ 13th May‬

‪Monday:‬ ‪Conditioning ‬ ‪In Pairs For Time:‬ ‪10/20/30/40/50/40/30/20/10‬ ‪Burpee to Plate‬ ‪Seated Wall Ball @6/4*kg‬ ‪Alt DB Hang Clean & Jerk @25/17.5kg‬ ‪Sandbag Alt Lunge‬ @Heavy ‪Time Cap: 40 Mins‬ ‪*4kg = 10lb Slamball‬ Coaches Notes: Focus on Form and Quality over speed. Open the hip and stand straight on the plate for the Burpee…. Read more »

Programming for the Week Commencing‪ 7th May‬

Tuesday: A. Strength 15 Mins to Build to a 1RM Front Squat Coaches Notes: This is to be used as a Benchmark for May’s Programming and percentage work going forward, make a note of it in your MyWOD App or your training diary! Or Squat Therapy B. Conditioning 

 3 Rounds For Time: 100 X… Read more »

Programming for the Week Commencing‪ 29th April‬

‪Monday:‬ A. Strength – 15 Mins to Establish a 3RM Strict Press Coaches Notes: ‪This is the end of a 4 week program for April to improve Strength and Mobility for the Strict (Military) Press. Compare this to your previous attempt!‬ ‪B.‬ 14 AMRAP YGIG In Pairs (P1 completes all of 1 movement, tags P2… Read more »

Programming for the Week Commencing‪ 22th April‬

‪Monday:‬ Bank Holiday Monday Team WOD!! 🏋🏽‍♂️😎 ‪The Gym will be open 0900-1300 with classes at 0930 and 1030. Open Gym will be available from 1130-1300!‬ For Time: Teams of 4 4 Rounds For Time: 25 X Hang Power Clean 25 X Over Bar Burpees 25 X Front Squats 20 X Over Bar Burpees 15 X… Read more »


Now the drab of winter is behind us and the summer 🌞 is on its way, a few of us have started a Spitfire Cycle Crew, with the intention of meeting on Sunday morning’s at 0900 at the Box and going for a morning ride! We would like to welcome any spitfire ninjas of all… Read more »