Friday 11 April 2025
Warm-up2x30s bike/row10 Ring rows 10 KB Deadlift (light)10 KB Swings (light)10 KB/DB strict press (light) Workout 30-20-10 KB S2O (split reps equally between hands) Pull-ups*30cal row or bike after each round ...
Thursday 10 April 2025
Warm-up 3x10 Ring Rows10 Push-ups 10 Alt Lunge10 Deadlift (bar)10 Hang power clean (bar) ThenWarm up to workout weights (10 minutes) Workout "Salt Water" AMRAP 3:15 Hang Power Cleans (40/30)15 Front Rack Lunge (40/30)Max HR Push-ups-Rest 3 MinutesAMRAP 3:12 Power Cleans (50/35)12 Front Rack Lunge (50/35)Max HR Push-ups-Rest 3 MinutesAMRAP 3:9 Squat Cleans (60/40)9 Front Rack Lunge (60/40)Max HR Push-ups ...
Wednesday 9 April 2025 (16:30 first class)
Warm-up2x10 Bend + Bow 10 Sit-ups10 Russian twists unweighted (L+R =1) 10 Hanging knee raises (strict) Workout On the Minute (20 minutes):Minute 1: 20 seconds of hollow-rocksMinute 2: 12 V-upsMinute 3: 20 Russian twists 15/10kg plate (L+R = 1) Minute 4: 12 T2B Minute 5: Rest*Repeat 4 times for a total of 20 minutes ...
Tuesday 8 April 2024
Warm-upAMRAP 610 PVC PT10 PVC GM 5 Walkers 10 Box Step-ups 10 Sit-ups 10 Hang power Snatch (bar) S&T Every 90s (6 rounds)Complex of:Snatch Grip deadlift + Power Snatch + Hang Power Snatch*work up in weight to a moderate, focus is technique Workout "Light Headed" 21-18-15-12-9:Power Snatches (35/25)Box Jumps ...
Monday 7 April 2025
Warm-up 2x10 PVC PT 10 PVC GM 20s squat hold 10 Air squat 5 Jumping squat5 Burpees S&T (15 mins) Back Squat5-5-4-4-3*first rep has a 2 second pause*work up in weight to a moderate/moderate heavyWorkout "Ball Is Life" 6 Rounds:*2 minute AMRAP25 Wallballs (10/7)Max burpee over med-ball-Rest 2 Minutes Between Rounds ...
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