Wednesday 23 April 2025 (16:30 first class)
Warm-up2x 10 PVC PT10 PVC GM 10 Ring rows8 Snatch Grip Deadlift (bar) 8 Hang Power snatch (bar) S&TEvery 1:30 (5 Rounds)Complex:1 Hang Power Snatch + 1 Low Hang Power Snatch* Work up in weight Workout "You Got Mossed" On the 4:00 x 5 Rounds:15 Power Snatches (40/30)15 C2B Pull-up ...
Tuesday 22 April 2024
Warm-upAMRAP 6 10 Air squat10 Bend + bow 5 Walkers 10 Goblet thrusters (light DB) Workout "Stay Put" For Time:1-10 Double Dumbbell Thrusters10-1 Burpee over DB'sDumbbells: (22.5/15)'s ...
Monday 21 April 2025 (Family Day 9:30 Workout)
Warm-up 3x30s Bike 8 Deadlift (bar) 8 Hang power clean (bar)8 Strict press (bar) Workout 21-15-9C&J (60/40)Cal Assault Bike ...
Friday 18 April 2025 (no class, enjoy the weekend!)
No cclass today, we'll hit this one next week! Warm-up2x30s row10 Ring rows 10 Push-ups10 DB strict press p.s (light) Workout 15-10-5 Double DB S2O 2x20/2x15 Double DB Bent over row 2x20/2x15Bench Press @3/4 BW*30 cal row after each round ...
Thursday 17 April 2025
Warm-up 3x10 Ring Rows10s Rope hang 10 Alt Lunge Twist 10s Alternating battle ropes10 Deadlift (bar) ThenWarm up to workout weights (10 minutes) S&TEvery 90s (5 rounds)Deadstop deadlift:6-5-4-3-2 *Work up In weight Workout Teams of 2 (You go, I go):4 Rounds For Time: 2 Rope climbs (10s Rope hang per rep/Scaled climb)4 Sandbag Over shoulder (Scaled: x2 med ball over shoulder - as heavy as form allows)8 Deadlifts 100/6516 Battle rope reps*Partner 1 completes 2 rope climbs then partner 2 goes etc. ...
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