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 ...
Friday 6 December 2024 (No class sorry! See alt @ home workout)
We are a little short-handed this week so no classes today apologies for any inconvenience!Please see the at home workout at the bottom of the page if you want a quick one to earn those weekend calories :) Enjoy the weekend everyone!Warm-up2x10 Push-up10 Ring rows 10 Bend + bow30s Assault bike Workout8 Rounds8 Push-ups 8 KB swing 24/168 Ring rows8/6 Cal bike At Home Alternative 8 Rounds8 Push-ups10 Jumping Alt Lunges12 Lateral line hops (L+R = 1)14 V-ups ...
Thursday 5 December 2024 (16:30 first class)
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM5 Walkers 10 Alt lunge twist 8 Hang power clean (bar)8 Front squat (Bar) 8 Push press (Bar) Workout21-15-9 Reps for Time (with a Partner) Thrusters (40/30)Lat Burpee over bar14M sandbag carry (Scaled: Front rack Double KB carry/farmers carry) ...
Wednesday 4 December (16:30 first class)
Warm-up2x 20 Singles/doubles 10 Front + side lat raises 10 sit-ups 10 Hang snatch (bar) Workout "Seeing Double" For Time:24-18-12-6 v-ups120-90-60-30 Double Unders (2x singles, scale appropriatly)24-18-12-6 Alt DB hang Snatches (22.5/15) ...
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