Thursday 29 October 2025 (16:30 first class)
Warm-up3x10 Alt lunge twists10 Bend + bow5 Walkers10 Supermans8 Deadlift (bar)8 Hang power clean (bar)8 Push press (bar) Workout30 Power clean (50/35)-Rest 3 Minutes30 S2O 50/35-Rest 3 Minutes30 Alt Back rack lunges 50/35 ...
Wednesday 29 October 2025 (16:30 first class)
Warm-up3x10 Air squat5 Jumping squat5 Burpee7m Broad jump10 KB deadlift (light) Workout80 Wall Balls (split reps) 20x7m Burpee Broad Jumps (Split reps, partner 1 goes there, partner 2 goes back) 20x7m Double KB Farmers Carry (split reps, partner 1 goes there, partner 2 goes back) 80 Wall Balls (split reps) ...
Tuesday 28 October 2025 (first class 15:30)
Warm-up3x10 Bend + Bow 5 Walkers30 Singles/Doubles10 Box step-ups10s Handstand/pike hold10 DB strict press p.s100m Jog Workout30min cap400m run100 Double Unders/250 singles25 HSPU/Pike/DB strict press (sitting/standing)25 Box Jump Overs10 Wall Walks25 Box Jump Overs25 HSPU/Pike/DB strict press (sitting/standing)100 Double Unders/250 singles400m run ...
Monday 27 September 2025 (15:30 first class)
Warm-up3x10 PVC PT10 PVC GM10 Air Squat (2s hold at bottom)8 Hang Power Snatch (bar)10 DB Box step-ups10 Hanging knee raises S&TEvery 1:30 (6 rounds)2 Power snatch*Work up in weight WorkoutAMRAP 10 Minutes10 T2B10 DB Alt Snatch 22.5/1510 DB Box get overs 22.5/15 ...
Day 3 RHS – S&C
Today's Stimulus: *Light weight *High volume *Base building House Rules -Respect the equipment, no dropping empty bars/DB's - control the weight -Respect the weight, Go at your own speed, don't risk injury.-Respect each other, everyone has different levels of experience. We are here to grow together. -Speak up if you feel injured or if you are competing so that we can scale the workout appropriately. -Come ready to do the work, eat and drink enough to fuel the workout -Coming late = burpees. Warm-up 3 rounds 10 Push-ups 10 Box step ups 10 Ball slams (light 5kg or 7kg)10 Sit-ups S&T 3 setsTeams of 2, you go I go (partner 1 completes a set, then partner...
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