Monday 15 December (16:30 first class)
Warm-Up10 Ring rows10 PVC Pass-Through10 Air Squat10 Heel Touches(DB)20 Hang Power Clean (10 Per Arm)20 Push Press (10 Per Arm)(Bar)10 Deadlift10 Hang Power Clean10 Push-Press Workout“The Elephant”Lift a total of 6000Kg(Men)/4000Kg(Women) (The weight of an average African elephant) from the ground to overhead. *Scaled: 5500kg(Men)/3500Kg(Women) Movements allowed:Kettlebell(Single/double)/Dumbell(Single/double)/Barbell SnatchKettlebell(Single/double)/Dumbell(Single/double)/Barbel Clean + JerkBall G2O Any load for movements, try to commit to weights before the workout (can change load if movements become unsafe) ...
Day 21 RHS – S&C
* Well done on the progress. REST, EAT and enjoy the break! Today’s Stimulus: *Moderate weight *High volume *Muscle volumeWarm-up3x 8 Box step-ups 8 Bodyweight squats 8 Bend + Bow4 Walkers S&T *5 minutes: Warm up to first set, go slowBack squat10-8-6-4*Same weight across all sets (~50% of your 3RM max)Every set is followed immediately with:10 Bodyweight squats (each rep as a 2 second negative) Workout 8 Rounds Squads of 310 Box step-ups each (med ball - 10/7/5 kg) 8 Side to side Med ball slams each (med ball - 10/7/5 kg) 10 Goblet squats each (med ball - 10/7/5 kg) You go I go style: Member 1 completes movement 1, member...
Day 20 RHS – S&C
Today’s Stimulus: *light weight *Moderate volume *Muscle volumeWarm-up3 rounds 8 Push -ups8 Ring rows 8 KB upright row (very light) S&T Pull-up (squads of 3/4 according to pull-up experience):4 Max rep sets (If max reps for your first set is < 3 scale to banded pull-ups) Score: Total reps across all setsScaling: Banded pull-ups (any strength band or multiple bands) Workout 3 Rounds 20 Dumbbell Bench press (heavy but manageable weight, decreasing weight is allowed) Directly into Max rep push-up-Rest 2 minutes between rounds3 Rounds 20 KB Upright rows (24/16/12)Directly intoMax rep banded curls (purple or heavier).-Rest 2 minutes between roundsScore: total amount of push-ups + total amount of banded curls ...
Day 19 RHS – S&C
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 3 rounds 10 Bend + Bow10 Superman's https://www.youtube.com/watch?v=z6PJMT2y8GQ 10 Sit-ups5 Walkers/Inch worms10 Alt Lunges ThenWarm up to starting set (take at minimum 3 sets to get there) S&T Deadlift 2-2-2-2-2*Start light and work up to a heavy 2 rep set. *Rest to recovery *~90s to 2 minutes between sets*Work to your own personal heavy set, NO EGO HERE.*Record your weight, this will be your baseline as we progress and improve over the coming blocks. Workout (Metabolic conditioning) 40-30-20-10 Reps for Time Med ball sit-ups (15/10/7) Alternating med ball goblet Lunges (15/10/7) L+R =2 ...
Friday 12 December 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows 10 Air squats 10 Sit-ups Workout (Or open gym) "Bring Sally"Squats (10/7 kg ball) Rest 1 minutePush-upsRest 1 minuteLeg raisesRest 1 minuteCash out for time:Burpees*Every break + 3 burpees to your cash out https://www.youtube.com/watch?v=ASPISg3WfSg Bodybuilding workout (if you are doing next week) 4 Rounds21 Banded pull-downs15 KB Curls 24/1612 Close grip Bench press 40/30Rest 90s between rounds ...
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