Wednesday 12 November 2025 (16:30 first class)
Warm-up3x10 Bend + bow5 Walker10 Air squat (2s pause)10 Hanging knee raises10 Alt lunge twist20s handstand hold Workout (cap 40 minutes)Teams of 2 (one working at a time) 100 Front Rack Lunges 40/3050 Toes to Bar100 Front Squats 40/3050 Toes to Bar100 Back Squats 40/3056m (8x 7m) Handstand Walk (or 24 Wall Walks) ...
Tuesday 11 November 2025 (first class 15:30)
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 5 Walkers10 Kipping swings10 Alt DB hang snatch (light) Workout3 Rounds 20 Alt DB Power Snatches 22.5/1512 Burpee over DB-rest 3:00- 3 Rounds: 6 Bar Muscle Ups (scale to 12 reps of any pull-up variation)12 Bar Facing Burpees ...
Monday 10 November 2025 (15:30 first class)
Warm-up3x10 Bend + bow10 Deadlift (bar)10 Hang power clean (bar)5 Front squat (bar)5 Thruster (bar) S&T Every 90s - 6 sets2 Power Clean and Jerk (does not need to be touch and go)*start light and work up Workout 60 Deadlifts40 Hang Power Clean and Jerks20 Thrusters(43/30 barbell) ...
Day 9 RHS – S&C
Today’s Stimulus: *moderate weight *Medium volume *Strength buildingMovement Demo Deadlift*Remember bar etiquette from Monday, be careful not to drop one side of the bar when unloading plates. https://www.youtube.com/shorts/ZaTM37cfiDsWarm-upAMRAP 8 10 Bend + Bow 5 Walkers 8 Alt Lunge twists 8 Bent Over row (empty bar) 8 Deadlift (empty bar) S&T *Pair up 2/3 according to bodyweight/experience Deadlift Every 3 minutes (6 rounds) 5-5-4-4-3-3 *Unbroken deadlifts *First 1 reps of every set has a 2 second negative *Aim is to end on a moderate weight *Form breaking is strictly prohibited Workout (metabolic conditioning) Teams of 3Every 3 Minutes (4 Rounds)*Each team member starts on a different movement, rotate and complete all movements required for the interval. *Rest for the remainder of...
Day 8 RHS – S&C
Today’s Stimulus: *Light weight *Medium volume *Base buildingMovement Demo DB Bench Press https://www.youtube.com/shorts/1V3vpcaxRYQWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg) 8 Single KB Deadlift (light)8 Push-ups S&T Barbell Bench Press *Pair up 4 or 5 per bench *Relay style, partner one goes, rack next partner… *Spot your partner8-8-6-6-4-4 *Each rep has a 2 second negative*Start light and work up in weight, sets has to be unbroken else reduce weight Workout *2 minutes practice movements before workout starts 4 Rounds8 Hand Release Push-ups12 Hanging knee raises (strict)16 KB sumo deadlift High pulls (12kg/16kg) - https://www.youtube.com/watch?v=0xpSOScnr1E ...
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