Thursday 30 January 2025
Warm-up 2x 20 Singles/Doubles 10 Bend and bow 10 Air Squat 5 Burpees 10 heel touches 10 DB Alt ang power Snatch Workout 5 Rounds For Time:10 Single Arm Devil's Press (22.5/15)20-40-60-80-100 Double Unders ...
Wednesday 29 January 2025 (16:30 first class)
Warm-upAMRAP 710 Sit-ups 10 Bend + Bow 10 Ring rows 5 Walkers + Push-up Workout21-15-9-15-21 HR Push-upsPull-upsMed ball sit-ups 10/7 ...
Tuesday 28 January 2025
Warm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 10s Rope hang10 Hang power clean (bar) Workout "Grab And Go" For Time:30 Hang Power Cleans, (50/35) 3 Rope Climbs/10s rope hangs/2x reps on any pull-up variation20/16 Calorie Bike20 Hang Power Cleans, (60/40) 3 Rope Climbs20/16 Calorie Bike10 Hang Power Cleans, (70/50) 3 Rope Climbs 20/16 Calorie Bike*Start 1 minute apart ...
Monday 27 January 2025
Warm-up 2 rounds 10 Air squats 5 Walkers 10 KB Russian Swing (light)20s Pidgeon stretch each side S&TFront Squat3 Sets: 8 Front Squats * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets Workout "Fasten Your Seatbelts" AMRAP 7: 30 Toes to Bar 30 Front Rack Reverse Lunges Max burpees Directly Into...
Thursday 30 January 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *High volume *Sport specific/enduranceWarm-up3x 8 Alternating lunges 8 Lateral line hops (L+R =1) 8 Bodyweight squats 8 Sit-ups 8 Bend + Bow4 Walkers Workout EMOM for 30 minutes Minute 1: 10 Wall Balls 10kg/7kg Minute 2: 10 Side to side med-ball slams 10kg/7kg Minute 3: 10 KB Russian Swing 16kg/24kg Minute 4: 12 Russian twists 10kg plate (L+R=1) Minute 5: 10 Push Up Minute 6: 10 Ring rows Minute 7: 12 Sit Up Minute 8: 10 KB Goblet Squat 12kg/16kg Minute 9: 10 Box jumps Minute 10: Rest *Start at any station and rotate through movements resting on the 10th and 20th minute ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222
- 223
- 224
- 225
- 226
- 227
- 228
- 229
- 230
- 231
- 232
- 233
- 234
- 235
- 236
- 237
- 238
- 239
- 240
- 241
- 242
- 243
- 244
- 245