Thursday 5 December 2024 (16:30 first class)
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM5 Walkers 10 Alt lunge twist 8 Hang power clean (bar)8 Front squat (Bar) 8 Push press (Bar) Workout21-15-9 Reps for Time (with a Partner) Thrusters (40/30)Lat Burpee over bar14M sandbag carry (Scaled: Front rack Double KB carry/farmers carry) ...
Wednesday 4 December (16:30 first class)
Warm-up2x 20 Singles/doubles 10 Front + side lat raises 10 sit-ups 10 Hang snatch (bar) Workout "Seeing Double" For Time:24-18-12-6 v-ups120-90-60-30 Double Unders (2x singles, scale appropriatly)24-18-12-6 Alt DB hang Snatches (22.5/15) ...
Tuesday 3 December (16:30 first class)
Warm-up 3x 10 Ring rows 10 Air squats 10 Bend + Bow 10 DB Hang clean e.s (light) Workout"Five For Fighting" 1 Round:24 Pull-ups24 Double Dumbbell Squats 2x22.5/2x15- Rest 2 Minutes -2 Rounds:12 Pull-ups12 Double Dumbbell Squats 2x22.5/2x15- Rest 2 Minutes -3 Rounds:8 Pull-ups8 Double Dumbbell Squats 2x22.5/2x15 ...
Monday 2 December (16:30 first class)
Warm-up 2 rounds: 200m jog 10 Calf raises10 Bend and Bow 4 Walkers 8 Deadlift (bar) 8 Hang Power clean (bar) 8 Push press (bar)WorkoutEvery 2 minutes (6 rounds)3-3-3-2-2-2Deadstop deadlift* Work up in weight Workout "Hangry" 15-12-9:Hang Power Cleans200 Meter RunPush Jerks200 Meter RunBarbell: (70/45) ...
Thursday 3 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 Sit-ups 8 Bend + Bow4 Walkers S&T As fast as possible: 100m of broad jumps*Next jump has to start from where the last one landed Workout EMOM for 30 minutes Minute 1: 12 Wall Balls 10/7 Minute 2: 10 Burpee Minute 3: 12 DB snatches 22.5 or 20 or 15 or 12.5 (6 per side) Minute 4: 20 Alternating Lunges Minute 5: 12 Push Up Minute 6: 10 Ring rows Minute 7: 12 Sit Up MInute 8: 10 KB Goblet Squat Minute 9: 12 Box jumps Minute 10: Rest *Start at any station and rotate through movements resting on the 10th...
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