Tuesday 14 April (16:30/17:30/18:30 classes)
Warm-up3 rounds10 Bend + Bow10 Box Step-ups5 Walkers5 Burpees10 KB Deadlift (single + light)10 KB Hang clean per side (single + Light) Workout Teams of 2 (split all reps): 3 sets20 DB box step-overs 2x22.5/2x156x7m DB farmers carry 2x22.5/2x1520 Burpee over DB's-rest 3 minutes- 3 sets20 KB Deadlifts 2x24/2x166x7m KB farmers carry 2x22.5/2x1520 Double KB Hang cleans 2x24/2x16 ...
Monday 13 April (15:30/16:30/17:30/18:30)
Warm-up3 rounds10 Ring Rows10 Air Squats20s Squat hold20s Pidgeon e.s10 PVC PT10 PVC OH Squat8 OH/OH Box Squat (bar/Pvc) S&TEvery 2 minutes3 Back squat (1st rep 2s pause)Workout 3 rounds42 Double Unders15 OH Squat (43/30)9 Pull-ups-rest 2:00 between sets- ...
Friday 10 April (09:30/16:30 classes)
Warm-up3 rounds10 Banded curls15 ring rows15 Push -upsWorkout (or any alternate) 21-15-9BB Curls 30/20BB Bench ~80% BW4x 7m Sandbag/KB carry ...
Thursday 9 April (16:30/17:30/18:30 classes)
Warm-up3 rounds10 Air Squats10 PVC PT10 PVC GM10 Band Pull-aparts10 Bend + Bow20s Pidgeon stretch (e.s) Then1x (bar)10 Deadlifts (clean position)10 Front squat10 S2OS&TEvery 1:306 Rounds1 Power cleans + Jerk*Work up in weight Workout EMOM 17From 0:00-5:00, every minute on the minute of:6 Thrusters 52/35-Rest 1 MinuteFrom 6:00-11:00, every minute on the minute of:5 Squat cleans 52/35 -Rest 1 MinuteFrom 12:00-17:00, every minute on the minute of:4 Power Cleans + Jerk 52/35 ...
Wednesday 8 April (16:30/17:30/18:30 classes)
Warm-up3 rounds10 Bend + bow5 Walkers 10 Push-ups10 Ball G2O (light)Then2x (bar)10 Deadlift10 Bent over rowS&T1K row WorkoutAMRAP 1212 Hand Release Push-Ups 12 Deadlifts (70/45) 12 Ball Slams (10/7) 12 Burpee over bar ...
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