Thursday 16 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Strength building/functionalWarm-up3x 8 PVC Pass through 8 PVC good morning 8 Bend + Bow4 Walkers Workout*Squads of 3/4 *Presses 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) *KB gorilla rows should follow directly after squats, after the KB swings rest to recovery before starting the next set*To ensure a good flow give the partner in front of you a 30s head start. *Warm up to starting set starting at an empty bar 5-5-5-5 Standing barbell strict press (70%-65%-60%-55%) 20-20-20-20 Kettlebell Gorilla rows 2x16kg/2x24kg https://www.youtube.com/watch?v=UsxcaALqr2c -Rest 5 minutesComplete 60 Ring...
Wednesday 15 January 2025 (16:30 first class)
Warm-upAMRAP 710 Hanging knee raises 10 Bend + Bow 5 Walkers 10 Deadlift (bar) 10 Bent over row (bar) Workout"Unhinged" Part 19-15-21 Deadlifts (90/60)Cal bikeT2B-Rest 3 minutes Part 221-27-33Push-upsCal RowV-ups ...
Tuesday 14 January 2025 (16:30 first class)
Warm-up 3x10 Air Squats5 walkers20 Singles/Doubles10 Alt DB hang snatches10 Alt DB hang clean + Jerk 10 DB strict press e.s Workout"My Little Friend" 3 Rounds For Time: 30 Dumbbell Reps (22.5/15) 20 Burpees80 Double Unders Round 1: Dumbbell Thrusters (Single Arm) Round 2: Dumbbell Snatches Round 3: Dumbbell Clean & Jerks ...
Tuesday 14 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Light weight *Medium volume *Metabolic conditioning/sport specificWarm-up3 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 8 Sit-ups8 Push-ups 8 Jumping squats Workout *Squads start at any part, and progress through all parts until done*2 minute rest between parts*Relay style, partner 1 starts with movement one while partner 2/3 rests, as soon as partner 1 moves on to movement 2 partner 2 starts with movement 1 - never pass the partner in front of you.*Push as hard as possible through each part to keep the group moving - earn the rest. Part 1: 30 Med ball sit-ups 10/7 30 Burpees 30 Lateral med ball hops (L+R =1) Part 2: 30 Side to...
Monday 13 January 2025 (16:30 first class)
Warm-up 2 rounds 20s Squat hold 10 Air squats 5 Walkers 10 KB Deadlift (light) 10 KB Swing (light) 10 DB Strict press e.s20s Pidgeon stretch each side Workout 5-5-5Back squat (70%-65%-60%-55%)20-20-20 Double KB Russian Swing (2x24kg/2x16kg) -Rest 5 minutes 5-5-5Push Press (70%-65%-60%-55%)10-10-10 Double KB Clean + Jerk (2x24kg/2x16kg) ...
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