Tag: X Forces

Christmas and New Year Opening Hours – Classes and Open Gym Timetable

: The Box opening times and classes over the Christmas and New Year period are as follows ❇️ Tuesday 24th Dec: 0800-1200 (Classes: 0900 & 1000 / Open Gym 0800-0900 & 1100-1200) ❇️ Wednesday 25th Dec: Closed ❇️ Thursday 26th Dec: 0900-1300 (Classes: 1000 & 1100 / Open Gym 0900-1000 & 1200-1300) ❇️ Tuesday 31st… Read more »

Programming for the Week Commencing‪ 16th December

Monday: A. Strength 4 X 6 Bench Press @70/80% B. Conditioning 20 AMRAP 15 X Down Ups 15 X KB Swings @24/16kg 50 X Double Unders 15 X Calorie Row / Ski/ Bike 15 X SlamBalls @30/20lbs Tuesday: Barbell – Clean & Jerk A. Build to a Heavy for the Day 1 X Squat Clean… Read more »

Programming for the Week Commencing‪ 9th December

Monday: Conditioning For Time
In Pairs: 1000m Row / Ski or 2.5km Bike 50 X Over Erg (or Over Partner) Burpee 50 X Synchro Air Squat 50 X Pull Up / Ring Row 1000m Row / Ski or 2.5km Bike 50 X Over Erg (or Partner) Burpee 50 X Synchro Air Squat 50 X HSPU /… Read more »

Programming for the Week Commencing ‪2nd December

Monday: A. 15 Mins to 10RM Chest Elevated Glute Bridge B. 4 Rounds For Time: 400m Run 20 X DB Devil Press @22.5/15kg *Time Cap 20 Min Tuesday: A. 3 Sets: 2 AMRAP (2-4-6-8…) Toes to Bar Burpee Rest 2 Mins – RESET B. 3 Sets: 2 AMRAP (2-4-6-8…) DB GTOH OH Lunge Rest 2… Read more »

Programming for the Week Commencing ‪25th November‬

Monday: A. Strength 5 X 3 Back Squat @80% B. Conditioning For Time: 21 X Hang Squat Clean @60/40kg 400m Run 15 X Hang Squat Clean 400m Run 9 X Hang Squat Clean 400m Run 6 X Hang Squat Clean 400m Run 3 X Hang Squat Clean Time Cap: 18 Min Tuesday: A. Strength 4 X 8 Deadlift… Read more »