Monday 9 December (16:30 first class)
Warm-up 2 rounds: 10 Bend and Bow 4 Walkers 10 Ring rows 8 Deadlift (bar) 8 Hang Power clean (bar) 8 Push press (bar) 8 Front squat (bar)WorkoutEvery 2 minutes (6 rounds)Complex:Deadlift + Squat clean + Front Squat + Jerk* Work up in weight Workout 10-8-6-4-2 Power clean 90/65 Front squat 90/65 5-4-3-2-1 Bar MU ...
Thursday 12 December 2024 (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 Bend + Bow4 Walkers S&T 2x100m Sled push @3/4 Bodyweight *Break in the 100m = 10 Jumping squats 2x100m Kettlebell/DB front rack carry *Uncontrolled dropped KB = 10 Burpees*Perform in any order, Ex: 100m Sled, 1 Carry, rest repeat Workout AMRAP 20 Minutes Teams of 3 split all reps:30 Wall-balls 30 Box jumps 300m KB/DB Farmers carry*Complete the last round after the clock hits 0 Score is total rounds completed ...
Tuesday 10 December (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate/high weight *Moderate volume *Muscle volumeWarm-up3 rounds 8 PVC Pass through 8 Push -ups8 Side lateral raises (2x2.5) 8 DB Curl per side (light) S&T Bench press 10-8-6-4-2*Start light and work to a heavy weight *Try to keep sets unbroken *Spotters are mandatory Then 10-10-10Double DB Curl*Work up in weight or stay at a challenging weight across Workout 40-30-20-10 Hand release Push-Ups Sit-ups ...
Monday 9 December 2024 (RHS) (11:00, 12:00)
Last week gents! Massively impressed with the grit displayed during this last block, it shows clearly in the percentage improvements in the lifts.Our aim this week is perfect form whilst going for some heavier weights on the deadlift and bench.Lets earn the break, relax re-fuel and get ready to kill it in the new year! Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 2 rounds 100m Jog 10 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side ThenWarm up to starting set (start at empty bar and take at minimum 3 sets to get there) S&T (25 mins) Deadlift (1RM Max)1-1-1-1-1-1*Start light and work up to...
Friday 6 December 2024 (No class sorry! See alt @ home workout)
We are a little short-handed this week so no classes today apologies for any inconvenience!Please see the at home workout at the bottom of the page if you want a quick one to earn those weekend calories :) Enjoy the weekend everyone!Warm-up2x10 Push-up10 Ring rows 10 Bend + bow30s Assault bike Workout8 Rounds8 Push-ups 8 KB swing 24/168 Ring rows8/6 Cal bike At Home Alternative 8 Rounds8 Push-ups10 Jumping Alt Lunges12 Lateral line hops (L+R = 1)14 V-ups ...
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