Friday 18 April 2025 (no class, enjoy the weekend!)
No cclass today, we'll hit this one next week! Warm-up2x30s row10 Ring rows 10 Push-ups10 DB strict press p.s (light) Workout 15-10-5 Double DB S2O 2x20/2x15 Double DB Bent over row 2x20/2x15Bench Press @3/4 BW*30 cal row after each round ...
Thursday 17 April 2025
Warm-up 3x10 Ring Rows10s Rope hang 10 Alt Lunge Twist 10s Alternating battle ropes10 Deadlift (bar) ThenWarm up to workout weights (10 minutes) S&TEvery 90s (5 rounds)Deadstop deadlift:6-5-4-3-2 *Work up In weight Workout Teams of 2 (You go, I go):4 Rounds For Time: 2 Rope climbs (10s Rope hang per rep/Scaled climb)4 Sandbag Over shoulder (Scaled: x2 med ball over shoulder - as heavy as form allows)8 Deadlifts 100/6516 Battle rope reps*Partner 1 completes 2 rope climbs then partner 2 goes etc. ...
Wednesday 16 April 2025 (16:30 first class)
Warm-up2x20s Handstand hold 10 Sit-ups10 Ring rows10 Hanging knee raises (strict) 5 Burpees S&T 10 MinutesAttempt a max set of:Max Free standing handstandORFree standing handstand from wallOR Max shoulder taps against wall ORMax pike hold rotations on box (one left then one right) *As many attempts in the 10 minute window as you like Workout 3 rounds for time of: 5 Wall-walk15 pull-ups20 burpees25 toes-to-bars *Rest 1 minute between rounds ...
Tuesday 15 April 2024
Warm-upAMRAP 6 10 Alt Lunges10 Bend + bow 5 Walkers 10 Box Step-ups 8 Alt Hang snatch (light) 8 DB Push Press p.s (light) Workout 6 x 7m dumbbell overhead walking lunge (swap hands as you please) (scaled: Goblet lunges) 22.5/1550 alternating dumbbell snatches 22.5/1550 box jump-overs ...
Monday 14 April 2025
Warm-up 2x10 PVC PT 10 PVC GM 20s squat hold 10 Air squat 10 ring rows 10 Supermans 8 Hang Power Clean 8 Front Squat 8 Push Press S&T Every 1:30 (6 rounds)Complex of:1 Squat Clean + 1 front Squat + 1 Jerk*Start light and work up to a heavy complexWorkout As many rounds and reps as possible in 10 minutes of: 1 clean1 bar muscle-up*After completing a round, add 1 rep to each movement. ♀ 40 kg♂ 60 kg ...
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