Tag: X Forces

Tuesday 28th July

A. Strength – Push Press 4 X 7 @RPE 5 Rest 60s Between Sets B. Metcon 15 AMRAP 30 X DU / 60 X SU 20 X Otis Sit-Up / Butterfly Sit-Up 10 X STOH @40/30kg 5 X Front Squat @40/30kg / Plate Squat / Air Squat

Monday 27th July

A. Strength – Deadlift 4 X 6 @RPE 6 Rest 90s Between Sets B. Metcon 4 Rounds For Time 8 X Burpee to Plate 14 X Plate GTOH 20 X Plate OH Lunge 26 X Plate Russian Twist Rx: 20/15kg Plate Time Cap: 12 Mins

We are READY TO PLAY…. ARE YOU?

SPITFIRE 2.0 IS OPENING ON THE 25TH JULY… We are VERY EXCITED to be reopening our doors again with a completely revamped Gym, brand new timetable and awesome program! Our uniquely designed program is open to all ages and abilities, and there has never been a better time to start… so what are you waiting… Read more »

Programming for the Week Commencing‪ 16th March‬

Monday: Metcon 30 AMRAP In Pairs: @62.5/40kg 3 Rounds: 21 X Power Clean 15 X Front Squat 9 X STOH Then: 100 / 70 X Cals Into: 2 Rounds: 21 X Power Clean 15 X Front Squat 9 X STOH Then: 100 / 70 X Cals Into: 1 Round: 21 X Power Clean 15 X… Read more »

Programming for the Week Commencing‪ 9th March‬

Monday: Metcon 30 EMOM: 1- 10/8 X Calorie Row 2- 8 X Power Snatch* @40/30kg 3- 10/8 X Calorie Bike 4- 8 X Overhead Squat* @40/30kg 5- Rest *Coaches Notes: Scale Power Snatch to 16 X KB Swing, and OH Squat to 16 X Goblet Squat as needed Tuesday: A. Strength 15 Mins to work… Read more »