Thursday 9 January 2025
Warm-up 2x 10 Bend and bow 10 Air Squat 10 Thor Ext 10 heel touches 10 Deadlift (Bar) 10 Hang power clean (Bar) 10 Push press (Bar) 10 Front Squat (Bar) Workout “Peekaboo”3 Rounds for Time18 Wall Balls (10/7kg)15 Deadlift9 Power Clean6 Front SquatLoad: (60/40kg) ...
Wednesday 8 January 2025 (16:30 first class)
Warm-upAMRAP 510 Sit-ups 20s Plank 10 Russian Twist Workout EMOM 15 minutes: Minute 1: 15 Hollow rocks Minute 2: 30 seconds of flutter kicks Minute 3: 15 Pike pulses over medball Minute 4: 30 seconds of plank hold Minute 5: 15 Weighted Sit-ups *Scaled: -5 reps/seconds ...
Tuesday 7 January 2025
Warm-up1x7m + 7m shuttle run 3x10 Air Squats5 Tuck Jumps10 Ring rows10 Heel Touches WorkoutFor time:8 wall-ball shots4 shuttle runs3 C2B16 wall-ball shots8 shuttle runs6 C2B24 wall-ball shots12 shuttle runs9 C2B32 wall-ball shots16 shuttle runs12 C2B24 wall-ball shots12 shuttle runs9 C2B16 wall-ball shots8 shuttle runs6 C2B8 wall-ball shots4 shuttle runs3 C2B ...
Monday 6 January 2025 (Happy new year everyone!)
We're back! Let's do this! Warm-up 2x 5 Walkers 10 Alt Lunge twists10 Alt Hang Snatches20 Singles/doubles S&T Front Rack Lunges3 Sets: 12 Front Rack Lunges * 6 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets Workout"Heads or Tails" AMRAP 12: 6 Dumbbell Snatches (R) 6 Dumbbell Goblet Reverse Lunges 6 Dumbbell Snatches (L) 6 Dumbbell Goblet Reverse Lunges 30 Double Unders Rx: 22.5/15 ...
Thursday 19 December 2024 (first class 16:30)
Thanks for another fantastic year everyone! This will be our last workout before the December break, thank you for another year full of sweat angels.We wish everyone a happy festive season, we will see you all next year! Warm-up 1x 15 Air Squat 15 Push-up 15 Sit-ups 15 Ring rows 15 Step-ups 15 KB Deadlift 15 KB Swing 15 Ball Slams 2x (bar) 8 Hang Power Clean 8 Push press 8 Front Squat Workout "12 Days of Christmas" Movements (see below for full workout): 1 Thruster 2 Push Press 3 Front Squat 4 Hang clean 5 Power Snatch 6 Pull-ups 7 K2E 8 KB Swing 9 Ball-slams 10 Wall-balls 11 Burpees 2 Plate 12 Alt OH Plate Lunges (L+R =1) Bar: 35/25 KB: 24/16 Plate: 20/15 Ball 15/10 Like the song "12 Days of...
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