Tuesday 15 July 2024 (16:30 first class)
Warm‑up 2x10 PVC Good mornings 10 PVC PT5 Walkers20s Squat hold10 Air squat10 Alt lungesS&TEvery 2 mins for 6 rounds:2 Back squat*Work up in weight Workout 7m-14m-21m-28m-35m DB Walking Lunge 2x20/2x15 5-10-15-20-25 Burpee Over DB's ...
Monday 14 July 2025 (only classes 16:30/18:30)
Last week of limited classes, apologies for any inconvenience!Warm-up2x10/8 Cal Bike 10 Ring rows10 KB deadlift10 KB swing20s Handstand/pike/oh hold WorkoutEvery 4 minutes (x4 rounds) - 16 mins5 Handstand push-ups10 Pull-ups20 KB swings ...
Friday 11 July 2025 (16:30 first class)
Warm-up3 rounds: 10 Push-ups10 Ring rows10s Rope hang10s Sandbag hold Workout: 10 Rounds1 Rope Climb2 Sandbag over shoulder (Scaling: 2 Sandbag to hip extension/2 Sandbag to lap/8 Med ball over shoulder) OR 2 Bar muscle up (scaling: 2 Box Muscle up/4 C2B/6 Pull-up variation.)4 Barbell bench press @BW ...
Thursday 10 July 2025 (16:30 first class)
Warm-up2x 10 Bend + Bow10 Ring rows10 Air squat10 Deadlift (bar)10 Bent over row (bar)S&TEvery 2 minutes5-5-4-4-3-3Deadlift *Work up in weight Workout"Old School"5 Rounds for time:7m Broad jump9 Deadlift (100/60)12 Wall-balls (10/7) ...
Wednesday 9 July 2025 (16:30 first class)
Warm-up3x 30 Singles/doubles8 ring rows8 Push-ups30s Bike30s Row Workout Teams of 2 4 Rounds 60/40 Calorie Bike OR 1k Row (split distance) 30 Burpee pull up (split reps) - Scaled: 30 Burpee then 30 ring row/PU variation 60 Double unders (split reps) ...
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