Tag: X Forces

Programming for the Week Commencing‪ 24th February‬

Monday: A. Strength Deadlift 2 X 4 @ 77.5% 2 X 3 @ 82.5% 1 X 2 @ 87.5% *Rest 2 Mins Between Sets B. Metcon For Time: 30-20-10 DB Alt Snatch @25/17.5kg DB Alt Lunge *100 X DU after each Round Time Cap: 15 Min After Class Extra: 4 Sets 30-45s Handstand Hold *Rest… Read more »

Programming for the Week Commencing‪ 17th February‬

Monday: A. Strength 5 X 3 Push Press* @85% Rest 2 Mins Between Sets *Using either a Barbell, Power Log or Axle Bar. Whichever you choose, stick with it for all 5 Sets. The idea is to vary your training but keep the required stimulus. Have fun! B. Conditioning 16 EMOM 1- 20 X Slam… Read more »

Programming for the Week Commencing‪ 10th February

Monday: A. Skill – Rowing Technique Coaches Notes: The aim is to split down the stroke, focussing on correct position on each stage and then application of power / flow. In Pairs work YGIG through 3 sets of 2 Min intervals each (12 mins work total from pair) to establish consistent stroke rate to achieve… Read more »

Programming for the Week Commencing‪ 3rd February

Monday: 30 AMRAP 150 X DU / SU 24 X DB Snatch @22.5/15kg 24 X V-Up / Med Ball Sit-up / Sit-Up 24 X Goblet Squat @24/16kg 24 X Pull Up 24 X DB Alt Hang Clean & Jerk 24 X Pistol 24 X DB Hammer Curl (12/12) Tuesday: A. 15 Mins to Build to… Read more »