Tuesday 25 November 2025 (first class 16:30)
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 10 Sit-ups 5 Walker + push-up10 Alt DB hang snatch (light) S&TEMOM 9 MinutesMinute 1: 40s of Max Hollow-rocks, 20s RestMinute 2: 40s of Max sit-ups, 20s RestMinute 3: 40s of Max Russian twists (10/5 kg plate), 20s Rest*Repeat 3x Workout6 Sets: 12 Alt DB Snatch 22.5/1510 Toes to Bar8 HSPU’s (Pike push-ups, DB push Press; single or double) ...
Monday 24 November 2025 (16:30 first class)
Warm-up3x10 Bend + bow10 Box step-ups 10 Ring Rows10 Air squat5 Jumping squats Workout 5 Rounds 10 C2B20 Box Jumps30 Wall Balls 10/7 ...
Day 15 RHS – S&C
Today’s Stimulus: *Moderate weight *Medium volume *Muscle volumeWarm-up3x 8 Push-ups 8 Ring rows 8 Single arm DB hammer curls per arm (very light) Workout 3 Rounds*Relay style20 Double DB Bench Press (any weight that is do-able, with good form, for all 3 movements) Directly into15 Double DB sitting hammer curls (any weight that is do-able, with good form, for all 3 movements)Directly Into 15 Double DB Bent over row (any weight that is do-able, with good form, for all 3 movements) *For every break in set perform 5 push-ups at the end of the round before resting *Rest 3 minutes between rounds ...
Day 14 RHS – S&C
Today’s Stimulus: *Moderate weight *Moderate volume *Muscular enduranceWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg)8 Push-ups 8 DB Strict press per side (light) S&T DB standing Strict Presshttps://www.youtube.com/watch?v=22gQUcvcW1o 14-12-8-6*Start light and work up (weight can stay the same across multiple sets so long as the last set feels heavy)*Brace core and keep DB's tucked pressing straight upwards. Workout Teams of 3 or 4: *Relay style: Member 1 starts and completes movement 1, then moves to movement 2 while member 2 starts movement 1 etc. 3 Rounds 20 DB Snatches https://www.youtube.com/watch?v=HHsOcHb_IFI 10 Push-ups20 Medball over shoulder (15kg/10kg) https://www.youtube.com/watch?v=58sMK3zizts 10 Ring rows ...
Day 13 RHS – S&C
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 2 rounds 20s Squat hold10 Bodyweight squat 10 Walkers/Inch worms 20s Pidgeon (e.s) 10 Empty bar back squats. S&T Back Squat3-3-3-3-3-3*Start light and work up to a heavy 3 rep set. *Rest to recovery *~90s to 2 minutes between sets*2 spotters required, as soon as forward progress halts save the squatter.*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) *Start on any movement, every minute move to the next movement, rest the remainder of the minute As a team complete from start to finish 40 Battle rope...
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