Thursday 31 October 2024
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM 10 ring rows 10 DB Box step-ups5 Walkers 10 Alt DB Hang snatches (light) Workout"Square Root"4 Rounds:12 Dumbbell Box Step-ups 22.5/158 Single Arm Devil's Press 22.5/15On the 0-4-8 minutes:6 Pull-upsCap 12 Minutes ...
Wednesday 23 October (16:30 first class)
Warm-up2x 10 Calf Raises10 Bend + Bow 30 Singles/doubles 10 Sit-ups S&T15 Minuteswork up to a max rep set of double unders or singles*3 sets minimum Workout For Time:50-40-30-20-10 Reps For Time Double-Unders Abmat Sit-Ups ...
Tuesday 29 October
Warm-up 2x 10 Ring rows 10 Push ups 10 Box step-ups 10 Bend + Bow 8 Deadlift (empty bar) S&T Every 2 minutes 3-3-3-3-3Dead stop deadlift*2 Second negative*Start light and work up in weight Workout 6 rounds:9 Deadlifts (70/50)12 Push-ups15 Box Jumps ...
Monday 28 October
Warm-up 2 rounds 100m Jog 10 Side + front lat raises (2x2.5)10 Bend and Bow 5 Walkers 20s Squat Hold 10 Air squat 10 DB Push press e.s Workout *Staggered start if DB's need to be sharedAMRAP 5:15 Dumbbell Push Press 2x15/2x10100 Meter RunMax Dumbbell Push Press 2x15/2x10Rest 5 MinutesAMRAP 5:12 Dumbbell Front Squats 2x15/2x10200 Meter RunMax Dumbbell Front Squats 2x15/2x10Rest 5 MinutesAMRAP 5:9 Dumbbell Thrusters 2x15/2x10400 Meter RunMax Dumbbell Thrusters 2x15/2x10 ...
Thursday 31 October 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *moderate weight *Medium volume *Strength buildingMovement Demo Deadlift*Remember bar etiquette from Monday, be careful not to drop one side of the bar when unloading plates. https://www.youtube.com/shorts/ZaTM37cfiDsWarm-upAMRAP 8 10 Bend + Bow 5 Walkers 8 Alt Lunge twists 8 Bent Over row (empty bar) 8 Deadlift (empty bar) S&T *Pair up 2/3 according to bodyweight/experience Deadlift Every 3 minutes (6 rounds) 5-5-4-4-3-3 *Unbroken deadlifts *First 1 reps of every set has a 2 second negative *Aim is to end on a moderate weight *Form breaking is strictly prohibited Workout (metabolic conditioning) Teams of 3Every 3 Minutes (4 Rounds)*Each team member starts on a different movement, rotate and complete all movements required for the interval. *Rest for the remainder of...
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