Friday 9 January 2025 (16:30 first class)
Warm-up3 rounds 8 PVC Pass through 8 Push -ups8 Side lateral raises (2×2.5) 8 DB strict press per side (light) 8 DB Curl per side (light)Workout Teams of 3300 Side lateral raises (2×2.5 Kg/1kg) *100 reps each, one working at a time. *Every time the weight is transferred or a set is broken all 3 team members do 5 burpees before continuing 300 Plate curls (1×10/5kg plate)*Strict form *100 reps each, one working at a time. *Every time the weight is transferred or a set is broken all 3 team members do 5 push-ups before continuing ...
Thursday 8 January (16:30 first class)
Warm-up2x10 Heel touches10 Side to side leg swings10 Front to back leg swings20 Calf raises10 Push-ups10 Double KB deadlifts (light)5 Tuck jumps/box jumpsWorkoutEvery 2:30 (6 sets) 12 KB Deadlifts (24/16)12 Push-ups12 Box Jump Overs ...
Day 23 RHS – S&C
Warm-up2x200m jog (easy pace)20 High knees10 Heel touches10 Side to side leg swings10 Front to back leg swings20 Calf raises10 Push-ups10 Double KB deadlifts (light)5 Tuck jumpsS&T5 Rounds100m sprint*Run in groups of 3 *Sprint, walk back (out of the way of next group), get in the back of the pack and rest until next turn *Next group go as soon as group in front of them crosses the 100m lineWorkout*Teams of 3, start relay style partner 1 starts deadlifts, moves on to push-ups while partner 2 starts deadlifts etcEvery 2:30 (6 sets) 12 KB Deadlifts (24/16)12 Push-ups12 Box Jump Overs ...
Wednesday 7 January (16:30 first class)
Warm-upAMRAP 510 Sit-ups 20s Plank 10 Russian Twist Workout EMOM 15 minutes: Minute 1: 15 Hollow rocks Minute 2: 30 seconds of flutter kicks Minute 3: 15 Pike pulses over medball Minute 4: 30 seconds of plank hold Minute 5: 15 Weighted Sit-ups *Scaled: -5 reps/seconds ...
Tuesday 6 January 2026 (16:30 only class)
Warm-up1x7m + 7m shuttle run 3x10 Air Squats5 Tuck Jumps10 Ring rows10 Heel Touches WorkoutFor time:8 wall-ball shots4 shuttle runs3 C2B16 wall-ball shots8 shuttle runs6 C2B24 wall-ball shots12 shuttle runs9 C2B32 wall-ball shots16 shuttle runs12 C2B24 wall-ball shots12 shuttle runs9 C2B16 wall-ball shots8 shuttle runs6 C2B8 wall-ball shots4 shuttle runs3 C2B ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222
- 223
- 224
- 225
- 226
- 227
- 228
- 229
- 230
- 231
- 232
- 233
- 234
- 235
- 236
- 237
- 238
- 239
- 240
- 241
- 242
- 243
- 244
- 245