Tuesday 26 August 2025 (15:30 first class)
Warm-up2x20 Singles/doubles10 PVC PT10 PVC GM5 Walkers + Push-up20 Calf Raises8 Hang Power Clean (bar)8 Push press (bar) S&T10 MinutesWork on a max set ofDouble under cross-oversOrDouble undersOrSingles Workout3 Rounds9 Hang power clean + jerk 60/4012 Burpee over bar45 Double unders (2x singles) then 3 Rounds9 Burpee over DB18 Alt DB Hang Clean + Jerk 22.5/1536 Double Unders (2x singles) Every 2 minutes stop rest for exactly 1 minute, continue where you left off until you are done with all the required work.Ex. interval 1 got to 11 burpees, rest, start interval 2 with burpee no 12 ...
Monday 25 August 2025 (first class 16:30)
Warm-up2x 10 Ring rows 10s Squat hold 10 Air Squat10 Alt Lunges10 PVC PT10 PVC GM10 KB Deadlift10 KB SwingS&T (15-20 mins)Work to a 1RM back squatWorkout Every 3 minutes until failure, complete 2 rounds of:3 toes-to-bars3 kettlebell swings8 Alt kettlebell Goblet lunges*Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval, lunges stay at 8 reps. ...
Friday 22 August 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 Banded pull-downs10 Banded curls Workout 3 Rounds 12 Double DB Bent over Row12 Inverted Skull Crusher-Rest 2 min b/t rounds-3 Rounds12 DB Push-ups12 Double DB curl ...
Thursday 21 August 2025 (16:30 first class)
Warm-up3x100m Run10 Bend + Bow5 Walker20s Pidgeon e.s10 Bent over row (bar) 10 Deadlift (bar) Workout21-15-9 Deadlift 100/65Handstand push-up200m Run ...
Wednesday 20 August 2024 (16:30 first class)
Warm‑up 2x10 PVC PT10 PVC GM10 Jumping squats 10 Supermans10 Ring Rows30s on machine8 Front squat (bar)8 Push press (bar)4 Thruster (bar) Workout Bubba (30min)8 Sets 8 Thrusters (43/30)8 Burpee Over Bar (Lateral or bar facing)-rest 1:1 between sets- Ex: If the round took 2 minutes to complete, rest 2 minutes ...
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