Wednesday 16 October (16:30 first class)
Warm-up2x 30s Row 10 Box Step-ups 10 Bent over row (bar) 10 Deadlift (Bar) S&T 2k Row Workout 1-2-3-4-5-6-7-8-9-10Deadlift (90/60)Box Jump Cap: 15 Minutes ...
Tuesday 15 October
Warm-up AMRAP 8 10 Bend and Bow 5 Walkers 10 Hanging knee raises 10 Calf Raises 20s Pidgeon e.s 100m Jog Workout "Tippy Toes"10 Rounds For Time:10 Toes to Bar10 Burpees100 Meter RunTime Cap: 30 Minutes ...
Monday 14 October (First session: 4:30)
Warm-up 2 rounds 20 Singles/Doubles10 Bend and Bow 5 Walkers 10 Alt Lunges 10 Hang power clean (Bar) 10 Front Squat (Bar) S&T Every 2 minutes (6 Rounds): 3-3-3-2-2-2 Back squat *Work up in weight Workout "Up For Grabs"AMRAP 13:8 Dumbbell Reverse Lunges 2x22.5/2x155 Power Cleans 60/4030 Double Unders ...
Thursday 17 October 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light/moderate weight *Medium volume *Base buildingMovement Demo Deadlift https://www.youtube.com/shorts/ZaTM37cfiDs Warm-upAMRAP 8 10 Bend + Bow 5 Walkers 8 Alt Lunge twists 8 Bent Over row (empty bar) 8 Deadlift (empty bar) S&T *Pair up 2/3 according to bodyweight/experience Deadlift Every 3 minutes (6 rounds) 6-6-5-5-4-4 *Unbroken deadlifts *Aim is to end on a moderate weight *Form breaking is strictly prohibited -Rest 3 minutes Every 3 minutes (3 rounds) 8-8-8 @ half of the heaviest weight of part 1 Workout (metabolic conditioning)2-4-6-8-10-12-14-16-18-20 Alternating Lunges (10Kg Plate) Russian twist (10kg Plate) L+R =1 ...
Tuesday 15 October 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light weight *Medium volume *Base buildingMovement Demo Bench Press https://www.youtube.com/shorts/hWbUlkb5Ms4 Warm-up3 rounds 10 Push-ups 10 Box step ups 10 Ball slams (light 5kg or 7kg) 100m Run S&T Bench Press (Base building) *Pair up 4 or 5 per rack *Relay style, partner one goes, rack next partner...
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