Tuesday 21 January 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light weight *Medium volume *Metabolic conditioning/sport specific (building on last week)Warm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 200m Jog16 Calf Raises 16 Lateral line hops Workout *Squads start at any part, and progress through all parts until done*3 minute rest between parts*Relay style, partner 1 starts with movement one while partner 2/3 rests, as soon as partner 1 moves on to movement 2 partner 2 starts with movement 1 - never pass the partner in front of you.*Push as hard as possible through each part to keep the group moving - earn the rest. *Note: Assault bike does a hard reset if you hold...
Monday 20 January 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Hinging overload/strength building Warm-up 2 rounds 10 Air squats 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side Workout *Squads of 3/4 *Deadlifts are done at percentages relating to 1RM max (adjust and round up or down as needed - these are our targets but don't risk injury to reach them) *Warm up to starting set starting at an empty bar 5-5-4-4Deadlift (55%-65%-75%-85%) Workout*Squads of 3 21-15-9Double KB deadlift 2x24/2x16 (All holding partners: Wall-sit)Burpee box jump over (1 Holding partner: Double KB farmers hold 2x/24kg or 2x16kg. 2nd Holding partner: Overhead med-ball hold: 15kg/10kg). Scaling box step-over + step down/up burpees *1 Partner works at...
Friday 17 January 2025
Warm-up2x10 Push-up10 Ring rows 10 Bend + bow WorkoutFour Parts in 12 minutes EMOM for 3 minutes: 15 Dumbbell Rows (2x15/2x10) 10 DB Push-Ups EMOM for 3 minutes: 10 Dumbbell Rows (2x20/2x12) 10 DB Push-Ups EMOM for 3 minutes: 5 Dumbbell Rows (2x22.5/2x15) 10 DB Push-Ups Then, AMRAP in 3 minutes: 5 Dumbbell Rows (2x15/2x10) 5 DB Push-Ups ...
Thursday 16 January 2025 (16:30 first class)
Warm-up 2x 10 Bend and bow 10 Air Squat 10 Thor Ext 10 heel touches 10 Hang power clean (Bar) 10 Push press (Bar) 10 Front Squat (Bar) Workout “Macho man light”EMOM for as Long as Possible 4 Power Cleans (40/30) 4 Front Squats (40/30) 4 Jerks (40/30) ...
Thursday 16 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Strength building/functionalWarm-up3x 8 PVC Pass through 8 PVC good morning 8 Bend + Bow4 Walkers Workout*Squads of 3/4 *Presses are done at percentages relating to 1RM max (adjust and round up or down as needed - these are our targets but don't risk injury to reach them) *KB gorilla rows should follow directly after squats, after the KB swings rest to recovery before starting the next set*To ensure a good flow give the partner in front of you a 30s head start. *Warm up to starting set starting at an empty bar 5-5-5-5 Standing barbell strict press (70%-65%-60%-55%) 20-20-20-20 Kettlebell Gorilla rows 2x16kg/2x24kg https://www.youtube.com/watch?v=UsxcaALqr2c -Rest 5 minutesComplete 60 Ring...
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