Friday 17 April (16:30/17:30)
Warm-up3 rounds10 Banded curls15 ring rows15 Push -upsWorkout (or any alternate) 21-15-9KB Upright Rows 16/12DB Box dipsStrict pull-ups/Banded Pull-ups ...
Thursday 16 April (15:30/16:30/17:30/18:30)
Warm-up3 rounds10 PVC PT10 PVC GM10 Band Pull-aparts10 Bend + Bow20s Pidgeon stretch (e.s) Then2x (bar)10 Deadlifts10 Push press Workout 21-15-9Deadlift 100/70 Handstand Push-up-Rest 3 Minutes9-7-5Deadlift 120/853 Wall-walks ...
Wednesday 15 April (16:30/17:30/18:30)
Warm-up3 rounds10 Bend + bow5 Walkers 10 Push-ups10 Ball G2O (light)10 Hanging knee raisesS&T1K row WorkoutAMRAP 1212 Alt DB snatches 22.5/15 12 T2B 12 Ball Slams 10/7 ...
Tuesday 14 April (16:30/17:30/18:30 classes)
Warm-up3 rounds10 Bend + Bow10 Box Step-ups5 Walkers5 Burpees10 KB Deadlift (single + light)10 KB Hang clean per side (single + Light) Workout Teams of 2 (split all reps): 3 sets20 DB box step-overs 2x22.5/2x156x7m DB farmers carry 2x22.5/2x1520 Burpee over DB's-rest 3 minutes- 3 sets20 KB Deadlifts 2x24/2x166x7m KB farmers carry 2x22.5/2x1520 Double KB Hang cleans 2x24/2x16 ...
Monday 13 April (15:30/16:30/17:30/18:30)
Warm-up3 rounds10 Ring Rows10 Air Squats20s Squat hold20s Pidgeon e.s10 PVC PT10 PVC OH Squat8 OH/OH Box Squat (bar/Pvc) S&TEvery 2 minutes3 Back squat (1st rep 2s pause)Workout 3 rounds42 Double Unders15 OH Squat (43/30)9 Pull-ups-rest 2:00 between sets- ...
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