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...
Friday 24 January 2025
Warm-up2x10 Push-up10 Ring rows 10 Bend + bow Workout (see alternative workout below)Four 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 Alt"Trophies" AMRAP 15: Max Unbroken Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run * Score: Total Pull-ups + Push-ups ...
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