Thursday 4 December 2025 (first class 16:30)
Warm-up3x 5 Walkers10 Supermans10 Ring rows 8 Deadlift (bar)8 Hang power clean (bar)8 Push press (bar) Workout 30 C&J 60/40Rest 3 MinutesThen 21-15-9Pull-upsBall slams (10/7) ...
Wednesday 3 December 2025 (16:30 first class)
Warm-up3x10 Bend + bow5 Walker 10 Ring rows10 Air squat (2s pause)10 Lateral line hops (L+R =1)S&T Every 2 Minutes (6 Rounds)8-8-6-6-4-4Back squat*work up in weight Workout10 Rounds For Time:10 Back Squat (40/30) Scaling: DB Goblet squat/Double DB front squat/Back squat from rack30 Double Unders ...
Tuesday 2 December 2025 (16:30 first class)
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 10 Sit-ups 5 Walker + push-up10 Alt DB hang snatch (light) S&TTeams of 2:Accumulate 8 minutes of double KB front rack hold (split in any way)RX: 2x24/2x16kg Workout 30-20-10 KB Hang to OH (Hang snatch or hang C&J) 24/16 (split reps between arms, 15/15, 10/10, 5/5)V-ups15-10-5HSPU’s (Pike push-ups, DB push Press; single or double) ...
Monday 1 December 2025 (16:30 first class)
Warm-up3x10 Bend + bow 10 Ring Rows5 Walkers10 Double KB Deadlift10s Dead hang or OH hold Workout Teams of 2: 5 Rounds For TIme:15 Syncro burpee over line ThenPartner 1: 4x 7m Double KB Farmers CarryPartner 2: Dead hang (Farmers carry can only progress while hanging) - Scaled: Double DB/Plate OH hold Then Partner 1: Dead hang (Farmers carry can only progress while hanging) - Scaled: Double DB/Plate OH holdPartner 2: 4x 7m Double KB Farmers Carry ...
Day 18 RHS – S&C
Today’s Stimulus: *Moderate weight *Medium volume *Muscle volumeWarm-up3x 8 Push-ups 8 Ring rows 8 Bend + Bow4 Walkers S&T *5 minutes: Warm up to first set, go slowDeadlift6-5-4-3-2Deadlift (2 second negative)*Work up in weight (not a max but a challenging final set) Workout 3 Rounds (not for time)Max reps barbell bent over rows 1/2 bodyweight -Rest 2 minutes20 Hand release push-ups -Rest 2 minutes 20 Russian KB Swings 12/16kg -Rest 2 minutes *Repeat ...
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