Tuesday 30 September 2025 (first class 16:30)
Warm-up2x 10 Front + side lat raises5 Walkers10 Heel touches10 Box step-ups20s Handstand/pike hold10 Push press (bar) S&T Every 2 minutes5-4-3-2-2Push Press*Work up in weight Workout Teams of 2 5 Rounds Partner 1: 10 HSPU20 Single DB Box Step UpsPartner 2: 10 Burpees20x7m shuttles (there and back = 2)-switch and repeat when both are completed-*A round is complete after both partners did the hspu + step ups ...
Monday 29 September 2024 (15:30 first class)
Workout Warm-Up3x30 singles/doubles 20s Squat hold10 Jumping squats10 Ring rowsWorkout2 Sets 6:00 AMRAP 6 Kipping Chest to Bar Pull-ups12 Wall Balls 10/724 Double Unders-rest 2:00 between sets- ...
Friday 26 September 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 Banded pull-downs10 Banded curls Workout (Or open gym) 4 Rounds9 Bench press @ Bodyweight12 DB Strict curls (Scaling: Hammer curl/Cheat curl) Alt: Hang power cleans (2×20/2×15)15 Banded pull-downs*Perform each round as unbroken as possible ...
Thursday 25 September 2025 (15:30 first class)
Warm-up2x10 Bend + Bow5 Walker20s Pidgeon e.s 10 Supermans 10 Box step-ups8 Bent over row (bar)8 Deadlift (bar) Workout2:00 AMRAP 12 Box step-ups 22.5/15 DB8 Deadlifts 100/65Max HSPU ( Scaled to Hand Release PU/DB push-ups/incline push-ups)-rest 1:00 between- Repeat until 50 HSPU are accumulated ...
Wednesday 24 September 2025 (09:30 – Heritage day workout)
Warm-up3x10 Sit-ups10 Push-ups10 Ball-slams10s Squat hold Workout30 BurpeeThen15-15-15V-upsBall slamsReverse Burpee 10/7Then 30 Burpee ...
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