Wednesday 25 September (16:30 first class)
Warm-up3x 100m jog 5 Inch Worms 10 Sit-ups 10 Alt Lunges Workout Teams of 2 (1/2 reps if alone, run stays the same) As many rounds as possible in 32 minutes 54 Burpee to a Plate - 20kg plate, split reps as you want 54 Weighted Sit-Ups - M: 10kg / F:7kg med-ball, split reps as you want 54 Alternating goblet lunges Sit-Ups - M: 10kg / F:7kg med-ball, split reps as you want 400 meter Partner Run - together ...
Tuesday 24 September 2024
Warm-upAMRAP 8 (easy/moderate pace 2-3 rounds)10 Air squats10 Sit-ups10 Ball slams (light) WorkoutAMRAP in 20 minutesMinute 1: Max Reps Ball Slams (M: 10kg/ F:7kg)Minute 2: Max Reps Med ball Goblet Squats (M: 10kg/ F:7kg)Minute 3: Max Reps Med Ball Sit-Ups (M: 10kg/ F:7kg)Minute 4: Rest ...
Monday 23 September 2024
Warm-up3x10 PVC Pass-Throughs10 PVC Good-mornings10 Box Step Ups10 Bent Over Row (Empty Bar)10 Deadlifts (Empty Bar) Strength/TechniqueDeadlift*Warm up to first set before we startEvery 2 minutes (6 sets)3-3-3-2-2-2 Workout21-15-9 reps for time:Deadlifts (Rx: M:100kg F:70)Box jumps Scaling:Deadlift: Lighten weight to something challenging but do-able (You should be able to do sets of 5 with good form at the chosen weight)Box Jump: Box step-ups/lower box height ...
Friday 20 September 2024
Warm-up3x10 Push-ups10 Ring Rows Strength/TechniqueOpen gym (15- 20 minutes)*Work on any movement/skill you like*Remember to warm up properly for what you are doing (at least 2-3 light sets) Workout*Not for time, our aim is to do as little penalties as possible while maintaining good form100 Barbell Curls (empty bar) - every break = 10 push-ups100 Skull Crushers (empty bar) - every break = 10 push-ups Scaling: reduce reps to 80, 70 or 60 Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall ...
Thursday 19 September 2024
Warm-up8 Minutes (moderate/easy pace, about 2-3 rounds)5 Inch worm (Walkers) https://www.youtube.com/shorts/o5owhd6Eg5o10 Dumbbell Strict press per arm (light)10 Front Squat (Empty Bar)10 Push press (Empty Bar)5 Thruster (Empty Bar) Strength/TechniqueStrict Press (15-20 minutes)*Warm up to first strict press set before we start10-8-6-4*Unbroken sets, work up in weight*Rest to recovery between sets Workout3 rounds for time:15 thrusters (M: 40kg/ F:30 Kg)15 pull-ups ...
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