Tuesday 12 May (15:30/16:30/18:30 classes)
Warm-up3 rounds 10 Bend + Bow10 Lat + front raises 2x2.510 Sit-ups10 Ring rows10 DB push press per side5 Burpees Workout Movement 1: Assault BikeMovement 2: Push-upsMovement 3: RowMovement 4: DB Front Squats (2x15/10) Movement 5: Lateral Burpee Over DBs Movement 6: Double DB S2O (2x15/10)-Choose any starting movement and move through them all performing max reps for a minute each-After every 3 minutes/movements rest for 1 minute-Complete the whole cycle 2x (you will have done each movement twice by the end of the workout) ...
Monday 11 May (15:30/16:30/18:30)
Warm-up2 rounds10 Ring Row 10 Air Squats10 Alt Lunge twist20s Squat hold20s Pidgeon e.s10 PVC PT10 PVC GM8 Hang power snatch (bar)8 OH squat (bar)S&TEvery 1:30 x 5 setsComplex:1 Hang Power snatch + 1 OH Squat*Work up in weightWorkout30 Toes to Bar30 Overhead Squats (35/25)30 Box Jump (24'/20)-Rest 1:00- 30 Box Jump30 Overhead Squats (35/25)30 Toes to Bar ...
Friday 8 May (09:30)
Warm-up3 rounds10 Banded curls15 ring rows15 Push -upsWorkout 21-15-9DB Box dipsDB hang power clean 2x22.5/2x15Strict pull-ups ...
Thursday 7 May (15:30/16:30/17:30/18:30)
Warm-up2 rounds10 PVC PT10 PVC GM10 Band Pull-aparts10 Alt Lunge10 KB Deadlift (light)10 KB russian swing (light) 20s Pidgeon stretch (e.s)10 Front squat (bar)10 Push press (bar)5 Thruster (bar) Workout 21-15-9Thruster (43/30)KB Swing 24/1642-42-42Double Unders ...
Wednesday 6 May (16:30/17:30/18:30)
Warm-up3 rounds10 Bend + bow10 push-ups10 Heel touches10 Side 2 side leg swings200m JogThen2x10 Bent over row (bar)10 Deadlift (bar)S&TEvery 2 minutes (6 rounds)3-3-3-2-2-2Work up in weight*Deadstop or touch and go Workout7 Rounds For Time 11 Deadlifts (bodyweight) 100 meter Sprint ...
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