Wednesday 8 January 2025 (16:30 first class)
Warm-upAMRAP 510 Sit-ups 20s Plank 10 Russian Twist Workout EMOM 15 minutes: Minute 1: 15 Hollow rocks Minute 2: 30 seconds of flutter kicks Minute 3: 15 Pike pulses over medball Minute 4: 30 seconds of plank hold Minute 5: 15 Weighted Sit-ups *Scaled: -5 reps/seconds ...
Tuesday 7 January 2025
Warm-up1x7m + 7m shuttle run 3x10 Air Squats5 Tuck Jumps10 Ring rows10 Heel Touches WorkoutFor time:8 wall-ball shots4 shuttle runs3 C2B16 wall-ball shots8 shuttle runs6 C2B24 wall-ball shots12 shuttle runs9 C2B32 wall-ball shots16 shuttle runs12 C2B24 wall-ball shots12 shuttle runs9 C2B16 wall-ball shots8 shuttle runs6 C2B8 wall-ball shots4 shuttle runs3 C2B ...
Tuesday 7 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Light weight *Medium volume *RepeatMovement Demo Dumbbell Bench Press https://www.youtube.com/shorts/1V3vpcaxRYQWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg) 8 Single KB Deadlift (light)8 Push-ups S&T Dumbbell Bench Press *Pair up 4 or 5 per bench *Relay style, partner one goes, rack next partner… *Spot your partner, don’t let dumbbells fall outwards as this is a shoulder injury risk.8-8-6-6-4-4 *Each rep has a 2 second negative*Start light and work up in weight, sets has to be unbroken else reduce weight Workout 4 Rounds8 Hand Release Push-ups16 Hanging knee raises (strict)16 KB sumo deadlift High pulls (12kg/16kg) – https://www.youtube.com/watch?v=0xpSOScnr1E ...
Monday 6 January 2025 (RHS) (11:00, 12:00)
Welcome back gents! We want to commend you on absolutely smashing the last few blocks of training - this year we are going to even greater heights. Work hard, stay humble - let's put our heads down and finish this thing! Today’s Stimulus: *Moderate weight *Moderate volume *Getting back into it Warm-up 2 rounds 20 Alternating lunges 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side S&T (25 mins) Kettlebell Front Rack Lunges3 Sets: 20 Front rack KB Lunges https://www.youtube.com/shorts/4WehJ7vIrhQ * 10 Reps Each Leg *Controlled decent, use matts if needed and don't bang the knees off the floor to avoid potential injuries.* Start light, build In weight do a heavy...
Monday 6 January 2025 (Happy new year everyone!)
We're back! Let's do this! Warm-up 2x 5 Walkers 10 Alt Lunge twists10 Alt Hang Snatches20 Singles/doubles S&T Front Rack Lunges3 Sets: 12 Front Rack Lunges * 6 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets Workout"Heads or Tails" AMRAP 12: 6 Dumbbell Snatches (R) 6 Dumbbell Goblet Reverse Lunges 6 Dumbbell Snatches (L) 6 Dumbbell Goblet Reverse Lunges 30 Double Unders Rx: 22.5/15 ...
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