Monday 6 January 2025 (RHS) (11:00, 12:00)
Welcome back gents! We want to commend you on absolutely smashing the last few blocks of training - this year we are going to even greater heights. Work hard, stay humble - let's put our heads down and finish this thing! Today’s Stimulus: *Moderate weight *Moderate volume *Getting back into it Warm-up 2 rounds 20 Alternating lunges 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side S&T (25 mins) Kettlebell Front Rack Lunges3 Sets: 20 Front rack KB Lunges https://www.youtube.com/shorts/4WehJ7vIrhQ * 10 Reps Each Leg *Controlled decent, use matts if needed and don't bang the knees off the floor to avoid potential injuries.* Start light, build In weight do a heavy...
Monday 6 January 2025 (Happy new year everyone!)
We're back! Let's do this! Warm-up 2x 5 Walkers 10 Alt Lunge twists10 Alt Hang Snatches20 Singles/doubles S&T Front Rack Lunges3 Sets: 12 Front Rack Lunges * 6 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets Workout"Heads or Tails" AMRAP 12: 6 Dumbbell Snatches (R) 6 Dumbbell Goblet Reverse Lunges 6 Dumbbell Snatches (L) 6 Dumbbell Goblet Reverse Lunges 30 Double Unders Rx: 22.5/15 ...
Thursday 19 December 2024 (first class 16:30)
Thanks for another fantastic year everyone! This will be our last workout before the December break, thank you for another year full of sweat angels.We wish everyone a happy festive season, we will see you all next year! Warm-up 1x 15 Air Squat 15 Push-up 15 Sit-ups 15 Ring rows 15 Step-ups 15 KB Deadlift 15 KB Swing 15 Ball Slams 2x (bar) 8 Hang Power Clean 8 Push press 8 Front Squat Workout "12 Days of Christmas" Movements (see below for full workout): 1 Thruster 2 Push Press 3 Front Squat 4 Hang clean 5 Power Snatch 6 Pull-ups 7 K2E 8 KB Swing 9 Ball-slams 10 Wall-balls 11 Burpees 2 Plate 12 Alt OH Plate Lunges (L+R =1) Bar: 35/25 KB: 24/16 Plate: 20/15 Ball 15/10 Like the song "12 Days of...
Wednesday 19 December (16:30 first class)
Warm-up3x10 push-ups10 Sit-ups10 Air Squats10 Box Step-ups5 Tuck Jumps Workout“Deck of Death”/”Deck of Fitness” Complete the Deck For Time Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: HEARTS ♥️: PUSH-UPSDIAMONDS ♦️: SIT-UPSCLUBS ♣️: AIR SQUATSSPADES ♠️: BOX JUMPS (24/20 IN)Card value determines the number of reps (face cards = 10, Aces = 11). Jokers = 15 Burpees *Shuffle cards before you start ...
Tuesday 17 December (16:30 first class)
Warm-Up10 Ring rows10 PVC Pass-Through10 Air Squat10 Heel Touches(DB)20 Hang Power Clean (10 Per Arm)20 Push Press (10 Per Arm)(Bar)10 Deadlift10 Hang Power Clean10 Push-Press Workout“The Elephant”Lift a total of 6000Kg(Men)/4000Kg(Women) (The weight of an average African elephant) from the ground to overhead. *Scaled: 5500kg(Men)/3500Kg(Women) Movements allowed:Kettlebell(Single)/Dumbell(Single)/Barbell SnatchKettlebell(Single)/Dumbell(Single)/Barbel Clean + JerkBall G2O Any load for movements, try to commit to weights before the workout (can change load if movements become unsafe) ...
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