Friday 12 May 2025
Warm-up3x10 Ring rows 10 Push-ups10 DB curls (light)S&TTest one of the following: Level 1: The lightest band that you can perform one strict pull-up withLevel 2: One set of max, unbroken strict pull-ups or chin-upsLevel 3: Max weight strict pull-up 1R Workout Split in any way:50 Banded pull downs50 Banded curls50 Ring Rows50 Push-ups ...
Thursday 11 June 2025
Warm-up2 rounds: 10 PVC Pass-throughs 10 PVC GM 30s Squat Hold 20s Handstand hold10 Air squats 20s Pidgeon e.s 10 Hang P Clean (bar)10 Front Squat (bar)10 Push press (bar) Workout:10 Squat Clean Thrusters (60/43)30 Handstand Push Ups20 Thrusters (60/43)20 Strict Handstand Push Ups30 Front Squats (60/43)10 Wall Walks ...
Wednesday 10 June 2025 (16:30 first class)
Warm-up3x 5 Walkers10 Sit-ups30s Bike30s Row Workout Every 5 minutes (6 intervals = 30 minutes = 3x on each section per partner) Partner 1: Max Assault bike/Row (alternate every time you come back to the machine)Partner 2: 30 Sit-ups20 Burpee- Rest for the remainder of the 5 minutes then swap and repeat.*If work exceeds 4 minutes scale reps down by 5 each Individual:Max bike/row for 4 minutes1 Minute RestThen30 Sit-ups + 20 BurpeesRest for remainder of 5 minutes*Repeat 3x ...
Tuesday 9 June 2024
Warm‑up 2x 20s Squat Hold10 Air squat20s Pidgeon e.s10 Ring Rows20s Handstand/pike holdS&T*Warm up with 2-3 sets to starting weight3-3-2-2-1-1Back SquatWork up in weight Workout: 15:00 AMRAP 2 Muscle Ups (Or 2x Chest to Bar)2 Front Squats (60/40)7m Handstand Walk (Or 2 Wall Walks or 2 Walker + push-up)*Add 2 reps to the muscle-ups and squats every round ...
Monday 8 June 2025
Warm-up2x100m Jog10 Bend + Bow10 heel touches10 Box step-ups10 PVC PT10 Band pull-apart10 Hang clean (bar)10 Push press (bar) S&TSplit/push Jerk 3-3-2-2-1-1 Start light and work up in weight Workout5 sets 2:00 AMRAP 8x7m + 7m Shuttle Run10 Clean and Jerks (43/30)Max Box Jump Overs-Rest 1:00 Between sets- ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176