Friday 20 February (only 16:30/17:30 classes)
Warm-up3 rounds 10 PVC PT10 PVC GM15 ring rows15 Push -ups10 Double DB clean (light)Workout (or any alternate) 21-15-9-7-5Double DB hang cleanDouble DB BenchRX: 2x22.5/2x15 ...
Thursday 19 February (only 16:30/18:30 classes)
Warm-up 2x10 Air squat (2s hold)10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2x2.55 Push press (Bar)5 Front squat (bar)5 Thruster (bar)S&T3-3-3-2-2-2Push press (from the floor)*Work up in weightWorkout21-15-9Clusters (43/30) (Alt: Clean + thruster)7m Handstand walk (Scaled: 3 Wall-walks/3 scaled wall-walks/3 Walker + push-up) ...
Wednesday 18 February (only 16:30/18:30 classes)
Warm-up 2 Rounds: 10 Sit-ups10 Air squats 10 Hanging knee raises10 Box step-ups5 Box jumps Workout 12 Minute AMRAP12 Air squats 12 Box Jump Overs 12 Toes-to-Bar ...
Tuesday 17 February (only 16:30/18:30 classes)
Warm-up 2 Rounds: 200m Easy Jog 10 Alt Lunge twist 10 Bend + bow 20 Singles/Doubles10 Snatch grip deadlift 10 Hang power snatch Strength/Technique Power Snatch Build to a heavy double in 10 minutes. Focus on fast cycling and landing in a consistent power position. Resetting iis allowed as long as hands stay on the bar Workout 10 Rounds For Time 2 Shuttle Runs (28m total) 8 Alt Devils press (1x 22.5/1x15) 30 Double Unders ...
Monday 16 February (16:30/17:30/18:30 classes)
Warm-up 2x 20s Squat hold 10 Box step-ups 5 Walkers 10 Ring rows 10 KB Swings Strength/Technique (start during warm-up, if not working practice a skill -DU's/Pull-ups/MU's) 800m Row+1K bike*Rest to recovery between*Do in any order Workout 12 Minute AMRAP 15 Kettlebell Swings (24/16 kg) 12 Alternating DB Box Step-ups 22.5/15 9 Pull-ups or Ring Rows ...
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