Friday 24 January 2025
Warm-up2x10 Push-up10 Ring rows 10 Bend + bow Workout (see alternative workout below)Four Parts in 12 minutes EMOM for 3 minutes: 15 Dumbbell Rows (2x15/2x10) 10 DB Push-Ups EMOM for 3 minutes: 10 Dumbbell Rows (2x20/2x12) 10 DB Push-Ups EMOM for 3 minutes: 5 Dumbbell Rows (2x22.5/2x15) 10 DB Push-Ups Then, AMRAP in 3 minutes: 5 Dumbbell Rows (2x15/2x10) 5 DB Push-Ups Alt"Trophies" AMRAP 15: Max Unbroken Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run * Score: Total Pull-ups + Push-ups ...
Thursday 23 January 2025
Warm-up 2x 10 Bend and bow 10 Air Squat 10 Thor Ext 10 heel touches 10 Hang power clean (Bar) 10 Push press (Bar) Workout "Grace"30 Clean + Jerk for time 60/40Rest 5 Minutes15 MinutesEstablish a heavy complex:1x Hang Power Clean + 1 Power Clean + Jerk ...
Wednesday 22 January 2025 (16:30 first class)
Warm-upAMRAP 710 Sit-ups 10 Bend + Bow 5 Walkers 8 Front squat (Bar) 8 Push press (bar) 4 Thruster (bar) Workout27-21-15-9-7 Thrusters 30/20Pull-upsV-ups ...
Tuesday 21 January 2025
Warm-up3 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 200m Jog16 Calf Raises 16 Lateral line hops Workout *Start at any part, and progress through all parts until done*3 minute rest between parts Part 1: 40/30 Assault bike calories 200m Sprint 30 Lateral med ball hops (L+R =1) Part 2: 40 Med ball slams 10kg/7kg 200m Sprint 30 Lateral med ball hops (L+R =1) Part 3:40 Wall-balls 10kg/7kg 200m Sprint 30 Lateral med ball hops (L+R =1) ...
Monday 20 January 2025
Warm-up 2 rounds 10 Air squats 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side Workout *Deadlifts are done at percentages relating to 1RM max (adjust and round up or down as needed - these are our targets but don't risk injury to reach them) *Warm up to starting set starting at an empty bar 5-5-4-4Deadlift (55%-65%-75%-85%)*Dead stop Workout 21-15-9Double KB deadlift 2x24/2x16Burpee box jump over Double KB S2O 2x24/2x16*Scaling: DB variants of movements or do one arm at a time ...
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