Tuesday 16 September 2024 (15:30 first class)
Workout Warm-Up2x10 Sit -ups10 Hanging knee raises10 KB Russian swing10 Ring rows10 Push-upsS&TEMOM 8 roundsEven minutes: 0,2,4,630s Plank (as unbroken as possible)Odd minutes: 1,3,5,730s Of hollow-rocks (as unbroken as possible)WorkoutAMRAP 12 4 Bar Muscle Ups (Scale: 6 Box MU/8 C2B/8 PU variation)10 KB Swings 24/1614 V-Ups ...
Monday 15 September 2025 (first class 15:30)
*Note: No Friday classes this week sorry for the inconvenience - we've made up for it with a few challenging workouts for the rest of the week ;)Warm-up2x 10 Ring rows 10s Squat hold 10 Alt Lunges10 PVC PT10 PVC GM10s Dead Hang 10 DB Push press Per side5 Walkers10 Alt DB Hang snatchWorkout 5 Rounds 8 Single DB Box Step Overs 22.5/15 12 Alternating Single DB Devil's press 22.5/15 (Scaling: 12 Alternating DB Hang/power snatch + 12 Incline push-ups) 48 Double Unders ...
Friday 12 September 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 Banded pull-downs10 Banded curls Workout 4 Rounds12 Strict pull-ups (Options: Banded/Ring rows/Jumping)12 DB Strict curls (Scaling: Hammer curl/Cheat curl) Alt: Hang power cleans (2x20/2x15)12 DB Push-ups*Complete 50m Sandbag carry (70/45) + 50m Double KB Farmers carry (2x24/2x16) after each round ...
Thursday 11 September 2025 (15:30 first class)
Warm-up2x10 Bend + Bow5 Walker20s Pidgeon e.s 10 Supermans10 Bent over row (bar)10 Deadlift (bar)10 Jumping squat Workout21-15-9Deadlift 100/658x7m Shuttles runs (there and back = 2 reps a.k.a run 4x there and back every round)Rest 2 minutes9-15-21Deadlift 80/50Wall balls 10/7 ...
Wednesday 10 September 2024 (16:30 first class)
Workout Warm-Up2x10 PVC PT10 PVC GM10 Air squat10s Squat hold10 Push-ups10s Handstand/OH hold10 Alt LungeS&TEMOM 8 roundsEven minutes: 0,2,4,64 Strict/Kipping HSPU/Pike PU/DB OH pressOdd minutes: 1,3,5,78 Reverse burpeeWorkout5 Rounds 4 Bar Muscle Ups (Scale: 6 Box MU/8 C2B/8 PU variation)10 Hand release push-up14 Alt DB Lunge (Held any way) 2x20/2x15 ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222
- 223
- 224
- 225
- 226
- 227
- 228
- 229
- 230
- 231
- 232
- 233
- 234
- 235
- 236
- 237
- 238
- 239
- 240
- 241
- 242
- 243
- 244
- 245