Tag: Strongwoman

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 »

Programming for the Week Commencing‪ 15th October‬

Monday: A. Strength E3MOM 5 X 5 Deadlift @70/80% B. Conditioning For Time: 50-40-30-20-10 Russian KB Swings @32/24kg Wallballs @9/6kg Score = Time Tuesday: Barbell A. E2MOM 5 Sets 1 X Snatch + 1 X Hang Snatch @80/85% of 1RM Snatch B.  E2MOM 5 Sets 3 X Snatch High Pull @100% of 1RM Snatch C…. Read more »

Programming for the Week Commencing‪ 8th October‬

Monday: A. Strength 15 Minutes to work up to a Heavy Single Bench Press B. Conditioning For Time: In Pairs Complete 200/150 X Calorie Row, Ski or Bike AFAP *Time Cap: 15 Mins C. Strength For Quality: Individual Pull Up Program (10 Mins): 3 Sets Of Scaled: 5 X Jumping Negatives (Jump up to position… Read more »

Programming for the Week Commencing‪ 1st October‬

Monday: A. 15 Mins to Build to a Heavy Double Thruster B. In Heats: Time Cap: 8 Mins ‘Fran’ For Time: 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 start of a… Read more »