Tag: Strongwoman

Programming for the Week Commencing‪ 3rd December‬

Monday: A. 15 Mins to Build to a Heavy Triple Power Clean B. Benchmark WOD ‘Elizabeth’ In Heats: Time Cap: 8 Mins Rx: 21-15-9 Power Clean @61/42.5kg Ring Dip *Appropriate scaling options to be advised by the Coach! Power Clean / Hang Power Clean / Heavy Russian Swing Ring Dip / Box Dip (between 2… Read more »

Programming for the Week Commencing‪ 26th November‬

Monday: Conditioning aka Active Recovery! 🤗 36 EMOM 1- 20 X KB Russian Twist @20/16kg 2- 15 X Slamball @30/20lb 3- 10 X DB Burpee @20/12.5kg 4- 12/10 X Cal Row 5- 2 X Rope Climbs / 3 X Scaled 6- Rest After Class Extra: ROMWOD Tuesday: A. Strength 6 X 3 Deadlift @75% B…. Read more »

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 »