Day 48 RHS – S&C
Warm-up2 rounds 10 Bend + bow15 ring rows15 Push -ups15 Sit-ups15 Air squatsS&T 15 minutes5 Sets3 Pause squats (1s pause)Work up in weight WorkoutTeams of 3:Start at any part and rotate until all parts are completedPart 1: Relay style, p1 starts moves on then p2 starts etc.30 Cal Bike30 Goblet squats 22.5/1530 Sit-upsPart 2: Relay style, p1 starts moves on then p2 starts etc.30 Burpees30 Alt lunges (L+R =1)30 Sit-ups Part 3: Relay style, p1 starts moves on then p2 starts etc.30 Ring Rows30 KB Swings30 Sit-ups ...
Friday 20 March (16:30/17:30 classes)
Warm-up3 rounds 10 PVC PT10 PVC GM15 ring rows15 Push -ups15 Sit-ups20s BikeWorkout (or any alternate) 30-20-10Double DB Bench press (22.5/15)Goblet Squats 22.5/15V-ups Cal Bike ...
Thursday 19 March (16:30/18:30 classes)
Warm-up 3 rounds easy 10 band pull-aparts 10 Alternating lunges 10 scap push-ups 1 min bikeWorkoutEMOM 12Minute 1: 34 Double unders/64 singles OR 50s Max reps (which ever comes first)Minute 2: 14 Pull-ups/Jumping/banded/ring rows OR 50s Max reps (which ever comes first)Minute 3: 24 Alt Lunges OR 50s Max reps (which ever comes first) Repeat 4x ...
Wednesday 18 March (16:30/18:30 classes)
Warm-up 3 Rounds: 10 PVC PT 10 PVC GM10 Air squat10 Bend + Bow10 Side 2 Side leg swings10 Hang power snatch (bar)10 Snatch balance/ OH Squat/ OH Box Squat S&T Every 2:00 (6 Rounds)Squat snatch + OH Squat Alt:Power Snatch + 2 OH/OH Box squatAlt 2:3 Power snatch Workout 21-15-9-7-5Wall-balls Alt DB snatch 22.5/15 ...
Tuesday 17 March (16:30/17:30/18:30 classes)
Warm-up 3 rounds 10 PVC pass-throughs 10 PVC good mornings 12 reverse lunges 12 ring rows 20s hollow hold 8 KB deadlift (light)8 KB swing (light) Workout AMRAP 14 15 KB swings 15 sit-ups 10 box step-ups ...
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