Tuesday 1 July 2024 (16:30 first class)
Warm‑up 2x10 Bend + Bow10 PVC Good mornings 10 PVC PT5 Walkers30s Row30s Bike Workout Teams of 2: 50 Synchro Burpee Over Bar 1000m Row (Shared)/ 1000m Bike (Shared) - Team 1 rows, team 2 bikes 50 Synchro Burpee Over Bar 1000m Row (Shared)/ 1000m Bike (Shared) - Team 2 rows, team 1 bikes ...
Monday 30 June 2025
Warm-up2x10/8 Cal Bike 8 Air Squats 5 Walker + Push-up 8 Sit-ups 2x (Bar)3 Hang Muscle Snatch 3 Hang Power Snatch 3 Overhead Squats S&TEvery 2 minutes (6 rounds)1 Squat snatch + 1 OH squat Scaled: 1 Power snatch + 2 OH/ OH Box squat WorkoutFor Time: 5 Rounds 16 Alt DB Snatch 22.5/1516 Alt V-ups 9 Double DB Step Ups 2x20/2x15 ...
Friday 27 May 2025
Warm-up3x10 Ring rows 10 Push-ups10 Sit-ups Workout Dallas Flash 18min2 Rounds 12 Bench Press (60/35)12 V-Ups-@5:00- 24 Bench Press (60/35)24 V-Ups-@10:00- 24 V-Ups24 Bench Press (60/35)-@15:00- 2 Rounds 12 V-Ups12 Bench Press (60/35) *Replace bench press with DB bench or push-ups as a scaling option. ...
Thursday 26 June 2025
Warm-up2 rounds: 10 PVC Pass-throughs 10 PVC GM 30s Squat Hold10 Air squats 20s Pidgeon e.s 10 Push press (bar) S&TEvery 2 minutes (6 rounds):3-3-3-2-2Split jerk*Work up in weight Workout:Teams of 2:You go I go (partner 1 completes a full round then partner 2 goes. Continue until each has completed 7 Rounds).7 Ball slams 10kg/7kg med-ball7 Reverse Burpee 10kg/7kg med-ball7 S2O 60/40 *Individual: Rest equal amount as your work time after every set ...
Wednesday 25 June 2025 (16:30 first class)
Warm-up3x 10 Bend + Bow5 Walkers10 Hanging knee raises100m jog10 Deadlift (bar)*Start with S&T at any timeS&T1K Row for time Workout 4 Rounds 200m Run20 Deadlift (80/55)20 T2B ...
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