Day 2 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. Movement Demo KB Suitcase deadlifthttps://www.youtube.com/embed/aXwilZfmDyo?si=rQGPsqfUWm1BZpwV *Tight core straight back + full lockout - no half repping Warm-up 3 rounds10 Bend + Bow 5 Walkers 200m slow jog10 Heel touches S&T 4 sets12 Double KB Deadlift-Rest...
Day 1 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. Movement Demo Goblet squat https://www.youtube.com/watch?v=gCESNsDsbqk *Break parallel + full lockout - no half repping Warm-up 2 rounds10 Bodyweight squat *Break parallel *Coach will give cues to improve form/efficiency as we go 5 Burpees 10...
Friday 24 October 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows 10s Farmers hold/Sandbag hold10 Banded Curls10 Banded pull-downsWorkout (Or open gym) 10 Rounds5 Ring dips10 KB High pull 24/16 5 BB Bench press @bw 15m Sandbag carry/KB Farmers carry ...
Thursday 23 October 2025 (16:30 first class)
Warm-up3x30 Singles/Doubles10 Bend + bow5 Walkers10 Supermans8 Deadlift (bar)8 Hang power clean (bar)8 Push press (bar) Workout12 min AMRAP+1 Deadlift (60/40)+1 Hang Power Clean (60/40)+1 Shoulder-to-Overhead (60/40)30 Double-unders Increase the barbell by 1 rep each round scaling:+1 Double DB/KB deadlifts or single KB Deadlift+1 Double DB Hang Power clean/Single DB Alternating Hang Power Clean/KB Russian swing +1 Double/Single DB S2O60 Singles/Plate hops ...
Wednesday 22 October 2025 (16:30 first class)
Warm-up3x10 Box step-ups10s Handstand hold10 Hanging knee raises Workout3-6-9-12-15-18-21DB Box Step-ups (1x22.5/15)3 Wall-Walks (Walker + Push-up)T2B ...
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