Thursday 9 January 2025
Warm-up 2x 10 Bend and bow 10 Air Squat 10 Thor Ext 10 heel touches 10 Deadlift (Bar) 10 Hang power clean (Bar) 10 Push press (Bar) 10 Front Squat (Bar) Workout “Peekaboo”3 Rounds for Time18 Wall Balls (10/7kg)15 Deadlift9 Power Clean6 Front SquatLoad: (60/40kg) ...
Thursday 9 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate weight *High volume *Sport specific/enduranceWarm-up3x 8 Alternating lunges 8 Lateral line hops (L+R =1) 8 Bodyweight squats 8 Sit-ups 8 Bend + Bow4 Walkers S&T 10 minutes Groups of 3/4Establish a max distance broad jump (a.k.a 1 broad jump for max distance, take as many attempts as needed to reach your perceived max) Workout EMOM for 30 minutes Minute 1: 12 Wall Balls 10/7 Minute 2: 10 Burpee Minute 3: 12 KB Russian Swing 12kg/16kg Minute 4: 10 Battle Rope (both hands) Minute 5: 12 Push Up Minute 6: 10 Ring rows Minute 7: 12 Sit Up Minute 8: 10 KB Goblet Squat 12kg/16kg Minute 9: 12 Box jumps Minute 10: Rest *Start at any station and rotate through movements...
Wednesday 8 January 2025 (16:30 first class)
Warm-upAMRAP 510 Sit-ups 20s Plank 10 Russian Twist Workout EMOM 15 minutes: Minute 1: 15 Hollow rocks Minute 2: 30 seconds of flutter kicks Minute 3: 15 Pike pulses over medball Minute 4: 30 seconds of plank hold Minute 5: 15 Weighted Sit-ups *Scaled: -5 reps/seconds ...
Tuesday 7 January 2025
Warm-up1x7m + 7m shuttle run 3x10 Air Squats5 Tuck Jumps10 Ring rows10 Heel Touches WorkoutFor time:8 wall-ball shots4 shuttle runs3 C2B16 wall-ball shots8 shuttle runs6 C2B24 wall-ball shots12 shuttle runs9 C2B32 wall-ball shots16 shuttle runs12 C2B24 wall-ball shots12 shuttle runs9 C2B16 wall-ball shots8 shuttle runs6 C2B8 wall-ball shots4 shuttle runs3 C2B ...
Tuesday 7 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Light weight *Medium volume *RepeatMovement Demo Dumbbell Bench Press https://www.youtube.com/shorts/1V3vpcaxRYQWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg) 8 Single KB Deadlift (light)8 Push-ups S&T Dumbbell Bench Press *Pair up 4 or 5 per bench *Relay style, partner one goes, rack next partner… *Spot your partner, don’t let dumbbells fall outwards as this is a shoulder injury risk.8-8-6-6-4-4 *Each rep has a 2 second negative*Start light and work up in weight, sets has to be unbroken else reduce weight Workout 4 Rounds8 Hand Release Push-ups16 Hanging knee raises (strict)16 KB sumo deadlift High pulls (12kg/16kg) – https://www.youtube.com/watch?v=0xpSOScnr1E ...
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