Tag: X Forces

Programming for the Week Commencing‪ 18th November‬

Monday: A. Strength 5 X 5 Strict Press @80% B. Conditioning 18 AMRAP 32 X Wallball @9/6kg 16 X Burpee to Plate 13 X V-Up / Tuck Crunch / Sit Up Tuesday: A. 10 Min Skill / Technique – Double Unders Practice / Establish a Max Effort Set Rx+: 10/7kg Vest B. Conditioning 5 Rounds… Read more »

Programming for the Week Commencing‪ 11th November‬

Monday: A. Weightlifting 12 EMOM 1 X Snatch + 1 Hang Snatch + 1 X OH Squat Squat @60/70% B. Conditioning 7 AMRAP 7 X Hang Squat Snatch @50/35kg* 7 X Burpees Over Bar *Scaled Option 7 AMRAP 7 X American KB Swing 7 X Down Up After Class Extra: Strength 4 X 4 Front… Read more »

New Spitfire Clothing Available Now Via Our New Online Store!

Limited stock available, once they sell out… that’s it!!🔥🔥🔥 ORDER HERE: SPITFIRE STORE We are super excited to launch our latest clothing range, which includes brand new colours and products! That’s stocking fillers for Christmas sorted!! 🤩 There are fresh new Unisex T-Shirts which are a much better quality and fit, including new Olive Green… Read more »

Programming for the Week Commencing‪ 4th November‬

Monday: A. Strength E2MOM 4 X 4 Front Squat @70-75% B. Conditioning 21 EMOM 1 – 5 X TNG Squat Clean @70% 2 – 10 X Wallballs @9/6kg + ME Burpees 3 – Rest Tuesday: A. Strength 4 Rounds For Quality: 12 X HR Press Ups 10 X Bench Press @70-75% 8 X Strict Pull… Read more »

Programming for the Week Commencing‪ 28th October‬

Monday: A. Skill – Rowing Technique In 2’s or 3’s (alternating every 90 seconds) aim to complete maximum distance using different damper settings to find your most efficient setting on that machine: Row 1 : 90 Secs Max Distance @Damper Setting 10 Row 2: 90 Secs Max Distance @Damper Setting 1 Row 3: 90 Secs… Read more »