Day 43 RHS – S&C
Today’s Stimulus: *Moderate weight *High volume *Sport Specific/CoreWarm-up2x10 Push-up 10 Sit-ups10 Ring rows 10 Bend + bowWorkout20-15-10-15-20 Alt DB Snatch 20kg/15kgRing RowsAlt V-ups ...
Day 42 RHS – S&C
Today’s Stimulus: *Moderate/high weight *Moderate/high volume *Sport performance Warm-up 2 rounds 10 Bend + Bow 10 Air Squat (2 second pause) 5 burpees20s Pidgeon stretch each side S&T 3-3-2-2-1 Back squat (pause 2s on the first rep) After each set immediately go into a set of 8 jumping squats Workout 8 Rounds For Time: 8 Db goblet squat 22.5/20/16 8 Burpee over DB ...
Friday 20 February (only 16:30/17:30 classes)
Warm-up3 rounds 10 PVC PT10 PVC GM15 ring rows15 Push -ups10 Double DB clean (light)Workout (or any alternate) 21-15-9-7-5Double DB hang cleanDouble DB BenchRX: 2x22.5/2x15 ...
Thursday 19 February (only 16:30/18:30 classes)
Warm-up 2x10 Air squat (2s hold)10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2x2.55 Push press (Bar)5 Front squat (bar)5 Thruster (bar)S&T3-3-3-2-2-2Push press (from the floor)*Work up in weightWorkout21-15-9Clusters (43/30) (Alt: Clean + thruster)7m Handstand walk (Scaled: 3 Wall-walks/3 scaled wall-walks/3 Walker + push-up) ...
Wednesday 18 February (only 16:30/18:30 classes)
Warm-up 2 Rounds: 10 Sit-ups10 Air squats 10 Hanging knee raises10 Box step-ups5 Box jumps Workout 12 Minute AMRAP12 Air squats 12 Box Jump Overs 12 Toes-to-Bar ...
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