Monday 14 October (RHS) (15:30, 17:30)
Today's Stimulus: *Light weight *High volume *Base building House Rules -Respect the equipment, no dropping empty bars/DB's - control the weight -Respect the weight, Go at your own speed, over-reaching on weight and risking injury = you are out.-Respect each other, everyone has different levels of experience. We are here to grow together. -Speak up if you feel injured or if you are competing so that we can scale the workout appropriately. -Come ready to do the work, eat and drink enough to fuel the workout -Coming late = burpees. Movement Demo Back Squat https://www.youtube.com/shorts/PPmvh7gBTi0 *Break parallel + full lockout - no half repping Warm-up 2 rounds10 Bodyweight squat *Break parallel *Coach will give cues...
Friday 11 October 2024
Warm-up2x10 Push-up10 Ring rows 30s Bike 30s Row 100m Run S&T Open gym ~15-20 minutes WorkoutStart whenever ready: 1800m Row 1800m Bike Every 5 minutes: 15 Burpees over rower 200m Run Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall. ...
Thursday 10 October 2024
Warm-up2x 8 Bodyweight squats (2s Pause at bottom) 8 Alt Lunge Twist 8 Heel Touches 20s Pidgeon each Side 8 Hang Clean (Bar)8 Hang Snatch (Bar) Workout"Grace Period" For Time: 15-10-5 Power Snatches 40/3015 Med ball Clean 10/7 Rest 2 Minutes 15-10-5 Clean & Jerks 60/4015 Med ball Slam 10/7 ...
Wednesday 9 October (16:30 first class)
Warm-up2x 20 Calf Raises 30 Singles/doubles 10 Hanging knee raises 10 KB Deadlift (light) 10 KB Swing (light) Workout "Double Bogey" AMRAP 15: 15 T2B 15 Kettlebell Swings 24/1660 Double Unders ...
Tuesday 8 October 2024
Warm-upAMRAP 8 (easy/moderate pace 2-3 rounds) 100m Jog 10 Ring rows 10 Air Squats 8 Front Squat (Empty Bar) 8 Push Press (Empty Bar) 4 Thrusters (Empty Bar) Workout"Holbrook" [HERO]10 Rounds For Time:5 Thrusters 50/3510 Pull-ups100 Meter SprintRest 1 MinuteTime Cap: 40 Minutes ...
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