Tuesday 24 June 2024
Warm‑up 2x10 Bend + Bow10 PVC Good mornings 10 PVC PT5 Walkers10 Box step-ups 30s Pidgeon es. 10 Hang power snatch (bar) +warm up snatch to workout weight Workout 3 sets (21 minutes) 5:00 AMRAP 3 Power Snatch 50/356 Burpee Over BB9 Box jumps-rest 2:00 between sets- ...
Monday 23 June 2025
Warm-up2x20s Squat hold10 Air squats10 Bend + bow20s Pidgeon e.s10 KB deadlift (light)10 KB Swing (light)30 Singles/Doubles10 Ring rows S&T*Warm up to first squat set before starting the clockEvery 2 minutes (5 rounds) Back squats3-3-3-2-2*Working up in weight WorkoutFor Time: 150 Double Unders50 Chest to Bar50 Back Squats (43/30)50 KB Swings (24/16)150 Double Unders ...
Friday 20 May 2025
Warm-up3x10 Ring rows 10 Push-ups10 Air squats (1s pause)10 Db Shrugs (light) Workout 4 sets:20 DB Box dips20 Goblet Squats 15/1020 KB Hanging high pull 16/12-rest 1:00 between sets- *Every break in set = 10 Ring rows ...
Thursday 19 June 2025(16:30 class only)
Warm-up2 rounds: 10 PVC Pass-throughs 10 PVC GM 30s Squat Hold10 Air squats 20s Pidgeon e.s 10 Hang P Clean (bar)10 Front Squat (bar)10 Push press (bar) S&TEvery 2 minutes (6 rounds):1 Power clean1 Hang squat Clean 1 Jerk*Does not have to be a complex but recommended*work up in weight Workout:Teams of 2/3:Every 2:30 minutes (6 Rounds)200/175m row OR 12/8 Cal bike - alternate every round3 Power Cleans 60/403 Jerks 60/40*Start tractor trailer style and follow each other through the movements ...
Wednesday 18 June 2025 (16:30 first class)
Warm-up3x 30 Singles/doubles10 Alt DB hang snatch5 Walkers19 Hanging knee raises Workout 120 Double Unders40 Alt Hang DB Snatch 22.5/1520 T2B/V-ups10 Wall Walks20 T2B/V-ups40 Alt Hang DB Snatch 22.5/15120 Double Unders ...
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