Tuesday 5 November (16:30 first class)
Warm-up 2x 10 Ring rows 10 Push ups 10 Box step-ups 10 Bend + Bow 8 Push press (Bar) S&T Every 2 minutes 5-4-3-2-1Push press*Start light and work up in weight Workout 6 rounds:9 DB Push press (2x15/2x22.5)12 C2B15 Box Jumps ...
Monday 4 November
Warm-up 2 rounds 10 Side + front lat raises (2x2.5)10 Bend and Bow 5 Walkers 20s Squat Hold 10 Air squat 10 Deadlift (bar)WorkoutAMRAP 20: 5 Deadlifts (110/85) 18 Wallballs17 Burpees Over Bar ...
Friday 1 November 2024
Warm-up2x10 Push-up10 Ring rows 10 KB High pull (light) +Open gym warm-up S&T Open gym ~15-20 minutes Workout21-15-9KB Hanging High pull 24/16Push-upKB Hang clean (e.s) Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall. ...
Thursday 31 October 2024
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM 10 ring rows 10 DB Box step-ups5 Walkers 10 Alt DB Hang snatches (light) Workout"Square Root"4 Rounds:12 Dumbbell Box Step-ups 22.5/158 Single Arm Devil's Press 22.5/15On the 0-4-8 minutes:6 Pull-upsCap 12 Minutes ...
Wednesday 23 October (16:30 first class)
Warm-up2x 10 Calf Raises10 Bend + Bow 30 Singles/doubles 10 Sit-ups S&T15 Minuteswork up to a max rep set of double unders or singles*3 sets minimum Workout For Time:50-40-30-20-10 Reps For Time Double-Unders Abmat Sit-Ups ...
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