Tuesday 24 March (16:30/17:30/18:30 classes)
Warm-up 3 rounds 10 PVC pass-throughs 10 PVC good mornings 10 Lateral + front raise 30 singles/doubles 10 push-ups10 Deadlift (bar) Workout 4 rounds50 Double Unders25 push-ups15 Deadlift 61/43 ...
Monday 23 March (16:30/17:30/18:30 classes)
Warm-up 3x 5 Walkers10 Bend + Bow20s Squat hold10 Air squats8 Front squat (bar) S&TEvery 2:00 (6 rounds)3-3-3-2-2-2Back squatWorkout 15-12-9-6-3Front Squats (61/43)Burpee over bar ...
Day 51 RHS – S&C
That's it, gents! It's been an absolute privilege programming for you these past few months. A big thanks to Coach Nathan for organizing and running the sessions, and to all of you for your hard work. Trust me, the benefits of this will last for years to come. We're wrapping up with a workout packed with the favorites. Work hard and stay humble gents, let's go get it. Warm-up2x10 Alt Lunge twist10 push-ups10 air squat10 bend + bow10 KB Deadlift10 KB Swing S&T 30 mins5 sets of 5DeadliftWork up in weight, good reps only - rounded back does not count as a liftTHEN 5...
Day 50 RHS – S&C
Warm-up2 rounds 10 Bend + bow15 ring rows15 Push -ups15 Sit-ups15s alternating battle rope WorkoutTeams of 3:1 Working 2 holding, swap as needed until completed. If any hold is broken no reps can be accumulated.Start at any movement and move through them all 90 Burpee Over a Line 30 each- 2 members dead hanging (scaled for dead hang is OH Plate hold 20kg) 120 Double battle rope 40 each- 2 members double KB farmers hold 2x24/2x16 120 Med ball sit-ups 10kg 40 each - 2 members Holding a Plank 90 Cals assault Bike 30 each- 2 members double KB Front Rack Hold 2x24/2x16 ...
Day 49 RHS – S&C
Warm-up3x 8 Ring rows 8 Push-ups 8 KB High pulls (light) Workout 21-15-9-7-5Double DB Curls (moderate/light weight)Hand release push-upsThen 40 Kb high pull (16/12) - every break = 5 Ring rows ...
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