Tuesday 14 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Light weight *Medium volume *Metabolic conditioning/sport specificWarm-up3 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 8 Sit-ups8 Push-ups 8 Jumping squats Workout *Squads start at any part, and progress through all parts until done*2 minute rest between parts*Relay style, partner 1 starts with movement one while partner 2/3 rests, as soon as partner 1 moves on to movement 2 partner 2 starts with movement 1 - never pass the partner in front of you.*Push as hard as possible through each part to keep the group moving - earn the rest. Part 1: 30 Med ball sit-ups 10/7 30 Burpees 30 Lateral med ball hops (L+R =1) Part 2: 30 Side to...
Monday 13 January 2025 (16:30 first class)
Warm-up 2 rounds 20s Squat hold 10 Air squats 5 Walkers 10 KB Deadlift (light) 10 KB Swing (light) 10 DB Strict press e.s20s Pidgeon stretch each side Workout 5-5-5Back squat (70%-65%-60%-55%)20-20-20 Double KB Russian Swing (2x24kg/2x16kg) -Rest 5 minutes 5-5-5Push Press (70%-65%-60%-55%)10-10-10 Double KB Clean + Jerk (2x24kg/2x16kg) ...
Monday 13 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Hinging overload/strength building Warm-up 2 rounds 20s Squat hold 10 Air squats 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side Workout *Squads of 3/4 *Squats 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 swings 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 5-5-5-5Back squat (70%-65%-60%-55%)20-20-20-20 KB Russian Swing (24kg/16kg) -Rest...
Thursday 9 January 2025
Warm-up 2x 10 Bend and bow 10 Air Squat 10 Thor Ext 10 heel touches 10 Deadlift (Bar) 10 Hang power clean (Bar) 10 Push press (Bar) 10 Front Squat (Bar) Workout “Peekaboo”3 Rounds for Time18 Wall Balls (10/7kg)15 Deadlift9 Power Clean6 Front SquatLoad: (60/40kg) ...
Thursday 9 January 2025 (RHS) (11:00, 12:00)
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 S&T 10 minutes Groups of 3/4Establish a max distance broad jump (a.k.a 1 broad jump for max distance, take as many attempts as needed to reach your perceived max) Workout EMOM for 30 minutes Minute 1: 12 Wall Balls 10/7 Minute 2: 10 Burpee Minute 3: 12 KB Russian Swing 12kg/16kg Minute 4: 10 Battle Rope (both hands) Minute 5: 12 Push Up Minute 6: 10 Ring rows Minute 7: 12 Sit Up Minute 8: 10 KB Goblet Squat 12kg/16kg Minute 9: 12 Box jumps Minute 10: Rest *Start at any station and rotate through movements...
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