Tuesday 22 July 2024 (15:30 first class)
Warm‑up 2x10 Push -ups10 Ring Rows10 Sit-ups Workout *Group on starts at 00:00 group 2 starts at 01:00For Time 1:00 AMRAP 8 Bench Press (70/40) Scaling: 10 Push-ups/Incline push-upsAMRAP V-ups in the remaining time until 100 reps-rest 1:00 between sets-*Scaling: Sit-ups/Bent leg v-ups (something with little set up required to maximize working time) ...
Monday 21 July 2025 (first class 15:30)
Warm-up2x30 Singles/DU's 10 Ring rows10 KB deadlift10 KB swing10 PVC PT10 PVC OH Squat10 Hang Power Snatch (bar)10 Overhead Squat (bar)S&TEvery 1:30 (6 rounds)Complex:1 Snatch Grip Deadlift + 1 Hang Squat Snatch + OH Squat*Scaling: 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 OH/Box squats*DB Scaling: 10 Alt Hang Power Snatch + 10 Goblet Squat WorkoutNo Time to Die(10min) Every 2:00 (10:00) 50 Double Unders (Scaling: Max singles for 1 minute)5 Power Snatch (60/40) ...
Friday 18 July 2025 (16:30 first class)
Warm-up3 rounds: 10 Push-ups10 Ring rows10 DB curls (light) Workout: EMOM = Every Minute on the MinuteCycle through these 3 stations 4 times: Min 1: 15 BB Bench Press (20/15)Min 2: 12 BB Skull Crushers (20/15)Min 3: 10 DB Box dipsMin 4: Rest ThenKB curls20 reps @24 -> 20 reps @16 -> 20 reps @12 -> 20reps @8 ...
Thursday 17 July 2025 (16:30 first class)
Warm-up2x 10 Bend + Bow10 Ring rows10 Air squat10 Deadlift (bar)10 Hang power clean (bar)10 Push press (bar)S&TEvery 1:30 (5 Rounds)Complex:Hang Squat clean + Jerk WorkoutEvery 1:15 (12 sets) 3 Power Clean & Jerks (70/50) 3 Reverse Burpee ...
Wednesday 16 July 2025 (16:30 first class)
Warm-up3x 30 Singles/doubles8 ring rows8 Push-ups30s Bike30s Row Workout5 Rounds 10 Alt DB Snatch 22.5/15 15 T2B 30 Double Unders ...
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