Tag: X Forces

Programming for the Week Commencing‪ 18th March‬

‪Monday:‬ A. Strength 5 X 5 Back Squat @70-80% B. Conditioning 12 AMRAP 
10 X V-Up / 20 X Sit-up 20 X Wallball @15/9kg 30 X Double Under Score = Reps Tuesday: Barbell – Clean & Jerk A. Build to a Heavy For The Day Single B. 8 EMOM 1 X Clean + 1 X… Read more »

Programming for the Week Commencing‪ 11th March‬

‪Monday:‬ ‪Barbell – Hang Power Snatch‬ ‪A.‬ ‪Build to a Technically ‘Perfect’ Triple Hang Power Snatch‬ ‪Or‬ ‪Work on OH Mobility‬ ‪B.‬ ‪12 EMOM‬ ‪1- 5 X Hang Power Snatch* @70% of A‬ ‪2- 5-10 X V-Up‬ ‪*Scale to American KB Swing (12 Reps)‬ ‪C / ACE.‬ ‪Accessory – Strength ‬ ‪3 X 4 Front… Read more »

Programming for the Week Commencing‪ 4th March‬

‪Monday:‬ (Justin) ‪‘Schmalls’‬ For Time: 800m Run Then Two Rounds of: 50 X Burpee 40 X Pull-up 30 X Pistol 20 X KB Swing @24/16kg 10 X HSPU Then: 800m Run Time Cap: 40 Min ‪Tuesday:‬ A. 15 Mins to Build to a Heavy Double Power Clean & Push Jerk B. Benchmark WOD ‘Grace’ For… Read more »

Programming for the Week Commencing‪ 25th February‬

‘Grace’ Week 4 (Retest Next Week!) Monday: A. Strength 5 X 4 Front Squat @70% Tempo: 31X1 B. Conditioning 3 Rounds For Time: 30 X Thrusters @42.5/30kg 60 X Double Unders Score = Time Tuesday: Barbell – Snatch A. 4 X 3 Snatch Balance @75% Rest 60s Between Sets B. 5 Sets of Snatch Complex:… Read more »

Programming for the Week Commencing‪ 18th February‬

Grace’ Week 3 Monday: Barbell Cycling – Power Clean & Push Jerk The aim is to move consistently well cycling through each set unbroken, resting 60s between each set, building to a Heavy double on each movement. Remember… FORM always dictates the weight, not the other way around! 10-8-6-4-2 Power Clean 10-8-6-4-2 Push Jerk 10-8-6-4-2… Read more »