Thursday 20 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *High volume *Sport SpecificWarm-up2x 8 Air squats 8 Box step-ups 8 Push-ups8 Ring rows 8 KB Russian Swings Workout "Hurry Back" For Time: Part 1: 30-20-10-5 Box Jumps 30-20-10-5 Double DB Power Cleans 2x20/2x15 -Rest 5 Minutes Part 2:30-20-10-5 Jumping squats30-20-10-5 KB Russian Swings 24/16 *Half of squad starts at part 1 other half at part 2. ...
Thursday 20 February 2025
Warm-up 2x 10 Bend and bow 10 Heel touches 10 Box Step ups 8 Clean Deadlift (bar) 8 Bent over row (Bar) 8 Hang power clean (bar) 8 Front Squat (Bar) S&TEvery 2 minutesComplex of:Deadlift +Hang Power Clean + Squat clean Workout "Hurry Back" For Time: 40-30-20-10 Box Jumps 20-15-10-5 Power Cleans KG | (70/50) ...
Wednesday 19 February 2025 (16:30 first class)
Warm-up2x 10 Bend + Bow 10 Ring rows 20 Singles/doubles 30s Row30s Bike Workout Part 1: 2,000 Meter Row Part 2:120/90 Calorie Assault Bike Part 3:350 Double Unders *Start at any part then rotate until done with all parts.*Rest 2 Minutes between parts. ...
Tuesday 18 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light weight *Medium volume *Recovery/de-loadWarm-up2 rounds 10 Sit-ups 5 Med ball slams (light) 30s Pidgeon stretch each side 10 DB strict press per side (light, 10kg or less) Workout "One Last Breath" For Time: 50 Alternating V-Ups 50 Double DB Push press (2x15 or lighter)50 Med ball slams (7kg/5kg)*Teams of 3, each partner starts at a movement, swap when all are done - do sets of 10 and continue until all members have completed 50 reps of all movements ...
Tuesday 18 February 2025
Warm-up2 rounds 8 PVC Pass through8 PVC good mornings 4 Walkers10 DB strict press (p.s) S&TPush Press5-4-3-2-2 *Work up in weight*Focus on keeping core tight to protect against over extending the back Workout "One Last Breath" For Time: 60 Toes to Bar 60 Push Jerks (60/40) * Partition However You'd Like ...
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