Tuesday 2 September 2025 (15:30 first class)
Warm-up2x200m run 10 Sit-ups10 Calf raises10 Heel touches10 Hanging knee raises Workout Teams of 2, teams start on the next minute as soon as the team in front of them progress:1K Row (Split between team members) 100 T2B (Split between team members)2K Run (Split between team members - each does 200m at a time while the other rests)100 V-ups (Split between team members) ...
Monday 1 September 2025 (first class 15:30)
Warm-up2x 10 Ring rows 10s Squat hold 10 Air Squat10 PVC PT10 PVC GM10 Hang power clean (bar)10 Front Squat (bar)10 Push press (bar)S&TEvery 1:30 (4 rounds) 3-3-3-2-2 Push press*Work up in weight ThenRest 3 minutes (2 intervals)ThenEvery 1:30 (4 Rounds) Complex: Squat Clean + 2 Front Squats*Work up in weightWorkout 21-15-9Thruster 43/30 Pull-up ...
Friday 29 August 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 Banded pull-downs10 Banded curlsS&TOpen gymOR 3 Sets:10 BB Skull crushers 30/20Into Max BB Bench press OR4-4-3-3-2-2BB Bench*Work up in weight Workout “Pump the Brakes" 5 rounds, each round for time, of: 12 Dumbbell Bench Press, 2x20/2x15 OR 12 DB Box dips 18 High pulls 24/15 10 Double DB Hang Power clean 2x20/2x15 Go every 4 mins. ...
Thursday 28 August 2025 (16:30 first class)
Warm-up2x100m Run10 Bend + Bow5 Walker20s Pidgeon e.s10 Bent over row (bar) 10 Deadlift (bar)-Start row as soon as done S&T1K Row - as the machine opens upWhile not rowing:Work to a max set ofBar MU/C2B/strict or kipping pull-up (banded/unbanded) Workout4 Rounds10 Unbroken Deadlift 100/65 (Scaled: Weight first then 2 sets of 5) 200m Run5 Bar MU/5 Box MU/10 C2B/10 Pull-up/10 Ring row/10 DB Bent Over Row ...
Wednesday 27 August 2024 (16:30 first class)
Workout Warm-Up2x10 Air squat10 Sit-ups10 ball Slams10 Push-ups WorkoutE4MOM (16 mins = 4 rounds)8 Medball situps (10/7) Scaling: sit-ups8 Ball slams (10/7)16 Alt V-ups 8 Push-ups ...
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