Thursday 5 June 2025
Warm-up2 rounds: 10 PVC Pass-throughs 10 PVC GM 30s Squat Hold10 Air squats 20s Pidgeon e.s 10 Hang P Clean (bar)10 Front Squat (bar)10 Push press (bar) S&T Every 2 mins (5 rounds)Complex of:1 Squat clean + 1 Jerk *Work up in weight Workout:10 Squat Cleans + Jerk @50% of S&T, by 2:00 8 Squat Cleans + Jerk @60% of S&T, by 4:00 6 Squat Cleans + Jerk @70% of S&T, by 6:00 4 Squat Cleans + Jerk @80% of S&T, by 8:00 2 Squat Clean + Jerk @90% of S&T, by 11:00 ...
Wednesday 4 June 2025 (16:30 first class)
Warm-up3x 10 Band pull-apart20 singles/doubles10 ring rows 10 Sit-ups10 DB Hang power snatch (light) Workout 5 ROUNDS FOR TIME 16 Alt DB Snatches 32 Double Unders16 V-ups ...
Tuesday 3 June 2024
Warm‑up 2x 10 Bend + Bow 200m jog10 Heel touches10 Ring rows Workout: For Time400 Meter Run18 C2B Pull-ups400 Meter Run15 C2B Pull-ups400 Meter Run12 C2B Pull-ups ...
Monday 2 June 2025
Warm-up3x10 Bend + Bow10 Push-ups20s Squat hold 20s Pidgeon each side10 Air squats 10 Heel touches10 Front squats (bar) S&TEvery 2 minutes (5 rounds)3 Back squats*Working up in weight Workout"Nine Inch Nails" On the Minute x 9:Minute 1: 9 Front Squats + Burpee over barMintue 2: 8 Front Squats + Burpee over barMinute 3: 7 Front Squats + Burpee over barMinute 4: 6 Front Squats + Burpee over barMinute 5: 5 Front Squats + Burpee over barMinute 6: 4 Front Squats + Burpee over barMinute 7: 3 Front Squats + Burpee over barMinute 8: 2 Front Squats + Burpee over barMinute 9: 1 Front Squat...
Friday 30 May 2025 (No class today have a great weekend!)
If Martin reads this and he wants to run Friday :): Warm-up3x10 Ring rows 10 Push-ups10 DB curls (light) Workout 4 Rounds (not for time): 15 Bicep Curls Empty bar 15 Skull crushers empty bar 15 DB Rows (Single hand - 15 reps each hand leaning on box/bench with supporting hand) 15 Banded Tricep Pushdowns Rest ~1 min between rounds ...
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