Tuesday 28 April (16:30/17:30/18:30 classes)
Warm-up3 rounds 10 PVC PT10 PVC GM20 Singles/Doubles10 Bend + Bow5 Walkers 10 DB push press p.s (light)10 Air squat 20s Squat holdS&TEvery 1:30 (6 sets)4-4-3-3-2-2Push press*Work up in weight Workout EMOM 12 MinutesMinute 1: 5 Squat Clean 60/40Minute 2: 5 S2O 60/40 Minute 3: 30 DU's/50 Singles (max 50 seconds work)*repeat 4x ...
Monday 27 April (09:30)
Warm-up2 rounds10 Ring Row 10 sit ups10 Air Squats10 Alt Lunge twist20s Squat hold20s Pidgeon e.s10 PVC PT10 PVC GMWorkout 50-40-30-20-10 Abmat situps Air squat 22-18-14-10-6 DB snatch - half reps left then other half right 200m run ...
Friday 24 April (16:30/17:30)
Warm-up3 rounds10 Banded curls15 ring rows15 Push -upsWorkout 21-15-9Skull crushers 30/20 + 2x Bench press 30/20 *Bench press has to be unbroken, set of 7's 20/15 as penalty OR21-15-9DB Box dipsDB Strict curls*Any break = +5 ring rows at the end of the set ...
Thursday 23 April (15:30/16:30/17:30/18:30)
Warm-up3 rounds10 PVC PT10 PVC GM10 Band Pull-aparts10 Push-ups10 Bend + Bow20s Pidgeon stretch (e.s) 10 Air squats5 Jumping squatsThenWarm up power snatch ~3 sets Workout 30-20-10BB Power snatch (43/30) (Alt:50-32-16 Alt DB Snatches)Wall-balls 10/7 HR push-ups ...
Wednesday 22 April (16:30/17:30/18:30)
Warm-up3 rounds10 Bend + bow10 Sit-ups10 Lat + side raises (2x2.5)10 Russian twist (L+R =1)10 KB deadliftS&T1K row Workout3 rounds25 V-ups1 Minute Double KB front rack hold (2x24/2x15)25 Pike pulses over med-ball (L+R =1)1 Minute double KB farmers hold 2x24/2x15 25 Medball sit-ups 10/7 ...
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