Tuesday 17 February (only 16:30/18:30 classes)
Warm-up 2 Rounds: 200m Easy Jog 10 Alt Lunge twist 10 Bend + bow 20 Singles/Doubles10 Snatch grip deadlift 10 Hang power snatch Strength/Technique Power Snatch Build to a heavy double in 10 minutes. Focus on fast cycling and landing in a consistent power position. Resetting iis allowed as long as hands stay on the bar Workout 10 Rounds For Time 2 Shuttle Runs (28m total) 8 Alt Devils press (1x 22.5/1x15) 30 Double Unders ...
Monday 16 February (16:30/17:30/18:30 classes)
Warm-up 2x 20s Squat hold 10 Box step-ups 5 Walkers 10 Ring rows 10 KB Swings Strength/Technique (start during warm-up, if not working practice a skill -DU's/Pull-ups/MU's) 800m Row+1K bike*Rest to recovery between*Do in any order Workout 12 Minute AMRAP 15 Kettlebell Swings (24/16 kg) 12 Alternating DB Box Step-ups 22.5/15 9 Pull-ups or Ring Rows ...
Day 41 RHS – S&C
Today’s Stimulus: *Light weight *Medium volume *Recovery/de-loadWarm-up2 rounds 10 Sit-ups 5 Med ball slams (light) 30s Pidgeon stretch each side 10 DB strict press per side (light, 10kg or less) Workout "One Last Breath" For Time: 80 Alternating V-Ups 80 Double DB Push press (2x15 or lighter)80 Med ball slams (7kg/5kg)*Teams of 3, members start at any movement and rotate through - team up according to fitness level/BW ...
Day 40 RHS – S&C
Today’s Stimulus: *Moderate weight *High volume *Sport SpecificWarm-up2x 8 Alt lunges 8 Box step-ups 8 Push-ups8 Ring rows 8 KB Russian Swings Workout "Hurry Back" For Time: Part 1: 20-15-10-5 Ring rows 20-15-10-5 Double DB Hang Power Cleans 2x20/2x15 -Rest 5 Minutes Part 2:20-15-10-5 Hand release push-ups20-15-10-5 KB Russian Swings 24/16 *Half of squad starts at part 1 other half at part 2. ...
Day 39 RHS – S&C
Today’s Stimulus: *Moderate weight *Moderate volume *Sport performance Warm-up 2 rounds 10 Bend + Bow 10 Air Squat (2 second pause) 10 Single KB deadlift (light) 10 KB Russian swing (light)20s Pidgeon stretch each side *Warm up to deadlift weightS&T5-5-5-5Deadlift*Work up in weight*Dead stop, reset before each rep but keep hands on bar Workout"Keep it clean"Friendly reminder: Gents I like my balls clean, I need the med balls (and other equipment) clean, back in place and arranged according to weight after workouts To make sure we remember, we'll do some extra fitness today :) 10 Rounds For Time: 6 Double KB Deadlifts 2x24/2x16 2-4-6-8-10-12-14-16-18-20 KB Goblet Squat 24/16ThenSpecial cash out: Team up in teams of...
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