Friday 8 May (09:30)
Warm-up3 rounds10 Banded curls15 ring rows15 Push -upsWorkout 21-15-9DB Box dipsDB hang power clean 2x22.5/2x15Strict pull-ups ...
Thursday 7 May (15:30/16:30/17:30/18:30)
Warm-up2 rounds10 PVC PT10 PVC GM10 Band Pull-aparts10 Alt Lunge10 KB Deadlift (light)10 KB russian swing (light) 20s Pidgeon stretch (e.s)10 Front squat (bar)10 Push press (bar)5 Thruster (bar) Workout 21-15-9Thruster (43/30)KB Swing 24/1642-42-42Double Unders ...
Wednesday 6 May (16:30/17:30/18:30)
Warm-up3 rounds10 Bend + bow10 push-ups10 Heel touches10 Side 2 side leg swings200m JogThen2x10 Bent over row (bar)10 Deadlift (bar)S&TEvery 2 minutes (6 rounds)3-3-3-2-2-2Work up in weight*Deadstop or touch and go Workout7 Rounds For Time 11 Deadlifts (bodyweight) 100 meter Sprint ...
Tuesday 5 May (15:30/16:30/18:30 classes)
Warm-up3 rounds 10 Bend + Bow10 Lat + front raises 2x2.510 Sit-ups10 Ring rows10 Alt Hang DB snatches (light)10 Hanging knee raises Workout 22-16-10 reps of:V-ups (Scaling: Bent leg v-ups/lying leg raises/abmat sit-ups)Alternating Dumbbell Snatches (22.5/15) After each round perform:5 Muscle-Ups (Alt: 10 C2B/12 Pull-up/jumping/banded/ring rows ...
Monday 4 May (15:30/16:30/18:30)
Warm-up2 rounds10 Ring Row 10 Air Squats10 Alt Lunge twist20s Squat hold20s Pidgeon e.s10 PVC PT10 PVC GM8 Hang power clean (bar)8 Front squat (bar)S&TBack squatEvery 1:30 (6 rounds)4-4-3-3-2-2*Work up in weightWorkout6 Rounds8 Burpee over bar5 Power clean (80/60) ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222