Thursday 12 December 2024 (16:30 first class)
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM5 Walkers 10 KB deadlift10 KB swing 100m run100m Row Workout7-9-12-15 repsKB Hang clean + Front Squat (per arm) 24/16 200m Run/250m Row (alternate every round) ...
Wednesday 11 December (16:30 first class)
Warm-up2x 5 Walkers 20s Cal bike 10 sit-ups 10 Box step-ups Workout 5 Rounds For Time:21 Med ball sit-ups 10/7 15/12 Calorie Assault Bike9 Burpee Box Jump over ...
Tuesday 10 December (16:30 first class)
Warm-up 3x 10 Ring rows 20 Singles/doubles 10 Bend + Bow 10 DB Hang snatch e.s (light) Workout"Damn Daniel" For Time50 Pull-ups40 Double unders30 Alt DB Hang snatches 22.5/1560 Double unders30 Alt DB Hang snatches 22.5/1540 Double unders50 Pull-ups ...
Monday 9 December (16:30 first class)
Warm-up 2 rounds: 10 Bend and Bow 4 Walkers 10 Ring rows 8 Deadlift (bar) 8 Hang Power clean (bar) 8 Push press (bar) 8 Front squat (bar)WorkoutEvery 2 minutes (6 rounds)Complex:Deadlift + Squat clean + Front Squat + Jerk* Work up in weight Workout 10-8-6-4-2 Power clean 90/65 Front squat 90/65 5-4-3-2-1 Bar MU ...
Thursday 12 December 2024 (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 Bend + Bow4 Walkers S&T 2x100m Sled push @3/4 Bodyweight *Break in the 100m = 10 Jumping squats 2x100m Kettlebell/DB front rack carry *Uncontrolled dropped KB = 10 Burpees*Perform in any order, Ex: 100m Sled, 1 Carry, rest repeat Workout AMRAP 20 Minutes Teams of 3 split all reps:30 Wall-balls 30 Box jumps 300m KB/DB Farmers carry*Complete the last round after the clock hits 0 Score is total rounds completed ...
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