Friday 17 January 2025
Warm-up2x10 Push-up10 Ring rows 10 Bend + bow WorkoutFour Parts in 12 minutes EMOM for 3 minutes: 15 Dumbbell Rows (2x15/2x10) 10 DB Push-Ups EMOM for 3 minutes: 10 Dumbbell Rows (2x20/2x12) 10 DB Push-Ups EMOM for 3 minutes: 5 Dumbbell Rows (2x22.5/2x15) 10 DB Push-Ups Then, AMRAP in 3 minutes: 5 Dumbbell Rows (2x15/2x10) 5 DB Push-Ups ...
Thursday 16 January 2025 (16:30 first class)
Warm-up 2x 10 Bend and bow 10 Air Squat 10 Thor Ext 10 heel touches 10 Hang power clean (Bar) 10 Push press (Bar) 10 Front Squat (Bar) Workout “Macho man light”EMOM for as Long as Possible 4 Power Cleans (40/30) 4 Front Squats (40/30) 4 Jerks (40/30) ...
Thursday 16 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Strength building/functionalWarm-up3x 8 PVC Pass through 8 PVC good morning 8 Bend + Bow4 Walkers Workout*Squads of 3/4 *Presses are done at percentages relating to 1RM max (adjust and round up or down as needed - these are our targets but don't risk injury to reach them) *KB gorilla rows should follow directly after squats, after the KB swings rest to recovery before starting the next set*To ensure a good flow give the partner in front of you a 30s head start. *Warm up to starting set starting at an empty bar 5-5-5-5 Standing barbell strict press (70%-65%-60%-55%) 20-20-20-20 Kettlebell Gorilla rows 2x16kg/2x24kg https://www.youtube.com/watch?v=UsxcaALqr2c -Rest 5 minutesComplete 60 Ring...
Wednesday 15 January 2025 (16:30 first class)
Warm-upAMRAP 710 Hanging knee raises 10 Bend + Bow 5 Walkers 10 Deadlift (bar) 10 Bent over row (bar) Workout"Unhinged" Part 19-15-21 Deadlifts (90/60)Cal bikeT2B-Rest 3 minutes Part 221-27-33Push-upsCal RowV-ups ...
Tuesday 14 January 2025 (16:30 first class)
Warm-up 3x10 Air Squats5 walkers20 Singles/Doubles10 Alt DB hang snatches10 Alt DB hang clean + Jerk 10 DB strict press e.s Workout"My Little Friend" 3 Rounds For Time: 30 Dumbbell Reps (22.5/15) 20 Burpees80 Double Unders Round 1: Dumbbell Thrusters (Single Arm) Round 2: Dumbbell Snatches Round 3: Dumbbell Clean & Jerks ...
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