Friday 1 May (09:30)
Warm-up3 rounds10 Banded curls15 ring rows15 Push -upsWorkout 40-30-20-10KB Gorilla row 2x24/2x16KB Curl 1x16/1x12Bench press (40/30) Alt (if chest is smoked): Banded pull-downs ...
Thursday 30 April (15:30/16:30/17:30/18:30)
Warm-up3 rounds10 PVC PT10 PVC GM10 Band Pull-aparts10 Alt Lunge10 KB Deadlift (light)10 KB russian swing (light) 20s Pidgeon stretch (e.s)5 Burpees (step if needed) Workout 5 Rounds: 15 Kettlebell Swings (24/16)12 Alt front rack Lunges 43/30 Alt: Double DB front rack lunges 9 Burpee over bar Alt: Burpee over db's ...
Wednesday 29 April (16:30/17:30/18:30)
Warm-up2 rounds10 Bend + bow10 Sit-ups10 push-ups10 Russian twist (L+R =1)200m JogS&T4 sets (4 reps per side)KB/DB Windmills*Work up in weight/same weight across Workout4 Rounds21 Toes-to-Bar15 Hand-Release Push-Ups12 Box Jumps200m Run ...
Tuesday 28 April (16:30/17:30/18:30 classes)
Warm-up3 rounds 10 PVC PT10 PVC GM20 Singles/Doubles10 Bend + Bow5 Walkers 10 DB push press p.s (light)10 Air squat 20s Squat holdS&TEvery 1:30 (6 sets)4-4-3-3-2-2Push press*Work up in weight Workout EMOM 12 MinutesMinute 1: 5 Squat Clean 60/40Minute 2: 5 S2O 60/40 Minute 3: 30 DU's/50 Singles (max 50 seconds work)*repeat 4x ...
Monday 27 April (09:30)
Warm-up2 rounds10 Ring Row 10 sit ups10 Air Squats10 Alt Lunge twist20s Squat hold20s Pidgeon e.s10 PVC PT10 PVC GMWorkout 50-40-30-20-10 Abmat situps Air squat 22-18-14-10-6 DB snatch - half reps left then other half right 200m run ...
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