Friday 10 April (09:30/16:30 classes)
Warm-up3 rounds10 Banded curls15 ring rows15 Push -upsWorkout (or any alternate) 21-15-9BB Curls 30/20BB Bench ~80% BW4x 7m Sandbag/KB carry ...
Thursday 9 April (16:30/17:30/18:30 classes)
Warm-up3 rounds10 Air Squats10 PVC PT10 PVC GM10 Band Pull-aparts10 Bend + Bow20s Pidgeon stretch (e.s) Then1x (bar)10 Deadlifts (clean position)10 Front squat10 S2OS&TEvery 1:306 Rounds1 Power cleans + Jerk*Work up in weight Workout EMOM 17From 0:00-5:00, every minute on the minute of:6 Thrusters 52/35-Rest 1 MinuteFrom 6:00-11:00, every minute on the minute of:5 Squat cleans 52/35 -Rest 1 MinuteFrom 12:00-17:00, every minute on the minute of:4 Power Cleans + Jerk 52/35 ...
Wednesday 8 April (16:30/17:30/18:30 classes)
Warm-up3 rounds10 Bend + bow5 Walkers 10 Push-ups10 Ball G2O (light)Then2x (bar)10 Deadlift10 Bent over rowS&T1K row WorkoutAMRAP 1212 Hand Release Push-Ups 12 Deadlifts (70/45) 12 Ball Slams (10/7) 12 Burpee over bar ...
Tuesday 7 April (16:30/17:30/18:30 classes)
Warm-up3 rounds20s Squat hold10 Air Squats30 Singles/Doubles10 Hanging knee raises Workout 40 Double unders30 Wall Balls (20/14)25 Toes to Bar40 Double unders25 Toes to Bar30 Wall Balls (20/14) 40 Double unders ...
Monday 6 April (09:30 class)
Warm-up3 rounds10 Ring Rows10 Box step-ups10 Air Squats20 Alt lunges8 Snatch grip deadlift8 Hang power snatch Workout 3 Rounds for Time 12 BB Front rack lunges 43/30 12 Box jump overs Rest 3 Minutes3 Rounds for time12 Pull-ups12 BB Snatches 43/30 ...
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