Monday 18 November 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 2 rounds 10 Lat front raises 2x2.510 Bodyweight squats5 Walkers/Inch worms10 Lateral line hops (L+R=1) 10 DB Strict press per arm (Light) S&T Standing Strict Press (3RM Max)3-3-3-3-3*Start light and work up to a max 3 rep set. *Rest to recovery *~90s to 2 minutes between sets*2 spotters required, as soon as forward progress halts save the squatter.*Work to your own personal heavy set, NO EGO HERE.*Record your weight, this will be your baseline as we progress and improve over the coming blocks. Then: 5 minutesPractice wall-balls, find a challenging but do-able height/weight Workout (Metabolic conditioning) E4MOM (16 mins = 4 rounds)100m Run10 Med ball...
Friday 22 November 2024
Warm-up2x10 Push-up10 Ring rows 10 Bend + bow Workout21-15-9Double DB Hang power clean DB push-ups-Rest 3 minutes 9-15-21C2BDB Push-ups ...
Thursday 21 November 2024 (16:30 first class)
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM5 Walkers 10 Alt lunge twist 8 Push press (bar) Workout4 Rounds:8 S2O 60/404 Burpee Pull-ups8 Front Rack Reverse Lunges 60/404 Burpee Pull-ups ...
Wednesday 20 November (16:30 first class)
Warm-up2x 20 Singles/doubles 10 Ring rows10 Bend + Bow 10 Hanging knee raises 10 KB Deadlift Workout "This Little Piggy"10 Rounds For Time:8 Double KB Deadlift25 Double Unders8 Toes to Bar ...
Tuesday 19 November
Warm-up 2x 100m Jog 10 Ring rows 10 Air squats 10 Bend + Bow 10 DB Hang snatch (light) Workout "Game Over"For Time:1K RunDirectly Into….100 Wallballs (10/7)`100 DB Snatches (22.5/15)*Partition Part 2 However ...
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