Tuesday 21 October 2025 (first class 15:30)
Warm-up3x10 Push-ups10 Ball Ground to overhead to ground5 Burpees10 Alt Lunges WorkoutEvery Minute (20 rounds)Minute 1: 10 Push-upsMinute 2: 15 Ball ground to overhead to ground (7/10)Minute 3: 10 BurpeesMinute 4: 12 OH alternating lunges - ball (7/10)Minute 5: Rest*Repeat 4 times ...
Monday 20 September 2024 (15:30 first class)
Warm-up3x10 PVC PT10 PVC GM10 Air Squat (2s hold at bottom)8 Hang Power Snatch (bar)8 Front squat (bar)8 Push press (bar)4 Thrusters (bar) WorkoutFor Time30-20-10Wallballs (7/10)Hang Power Snatch (40/60) Directly into… 15-10-5Thrusters (40/60)C2B ...
Friday 17 October 2025 (16:30 first class)
Warm-up3x 10 PVC PT10 PVC GM10 Push ups10 Ring Rows Workout (Or open gym) Every 1:30 minutes (10 rounds)Round 1: 10 DB Dips Round 2: 10 DB Hang cleans/curls 2x20/2x15 / EZ or BB bar curls (2x5kg plates/2x2.5kg plates)Round 3: 10 DB push-ups /DB Bench press 2x25/2x15Round 4: 10 DB Skull crushers 2x20/2x15 / EZ bar or BB skull crushers (2x5kg plates/2x2.5kg plates)Round 5: Rest ...
Thursday 16 October 2025 (16:30 first class)
Warm-up2x5 Walkers10 Jumping squats (1s hold)10 Alt DB hang snatches10 Push-ups Workout5 Rounds10 Hand release push-ups15 Wall-balls 10/720 DB Alt Snatches 22.5/15 ...
Wednesday 15 October 2025 (16:30 first class)
Warm-up2x10 PVC pass-through10 PVC GM10 Ring rows10 DB push press (p.s)200m Jog WorkoutTeams of 2:1K/800m row (split distance) (M/F pair does 500 + 400) Then60 S20 60/40 (split all reps)60 C2B (split all reps)60 Back rack lunges 60/40 (split all reps) 1k run (split distance, one running at a time, 100m increments) ...
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