Day 17 RHS – S&C
Today’s Stimulus: *Moderate weight *Moderate volume *Muscular enduranceWarm-up2 rounds 8 Alt lunge8 KB Deadlift (light) 8 KB swing (light)8 Push-ups 8 Bodyweight squats S&T Whole squad as a team, 1 working at a time rest holding:25 Cal bike, rest of the team holds a wall sit (90 degrees no half repping)*If you break the hold while the working member is biking you take a 5 air squat penalty and go back to the hold immediately.*Rest while members transition to the bike, only start biking when everyone is in the holdWorkout*Nominate 1 squad to demo 1 full round before starting Squads of 3:9 Rounds (3 holds each):Team member 1: Double...
Day 16 RHS – S&C
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 2 rounds 10 Lat front raises 2x2.510 Bodyweight squats5 Walkers/Inch worms10 Lateral line hops (L+R=1) 10 DB Strict press per arm (Light) S&T Standing Strict Press (3 rep heavy)3-3-3-3-3*Start light and work up to a heavy 3 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. Then: 5 minutesPractice wall-balls, find a challenging but do-able height/weight Workout (Metabolic conditioning) E4MOM (16 mins = 4 rounds)5 burpees10 Med ball slams (10/7)10 V-ups10 Wall balls (10/7) (scaling: scale height, scale...
Friday 28 November 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows10 KB SwingsWorkout (Or open gym) 30-20-10Push-upsKB Swing (24/16) Every set break = 5 Ring Rows ...
Thursday 27 November 2025 (first class 16:30)
Warm-up3x 30 Singles/doubles 5 Walkers10 Supermans 8 Deadlift (bar)8 Hang power clean (bar)8 Push press (bar) S&TEvery 1:30 (6 rounds)complex of 2 Power Clean (touch and go) + 1 Jerk Workout10 Rounds (Cap 35 minutes) 10 Deadlifts (60/40) 30 Double Unders ...
Wednesday 26 November 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&T3 SetsMax dead hang*Rest 1 minute between sets*Injury alt: Any static hold (OH Hold/wall sit) Workout21-15-9-7Burpees Over Med-ballMedball Cleans (10/7)Medball slams (10/7) ...
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