Friday 13 February (only 16:30/17:30 classes)
Warm-up3 rounds 15 Banded pull -aparts15 ring rows15 Air squats15 Push -upsWorkout (or any alternate) 100 Banded pull-downs100 KB High pulls (24/16)100 Double DB Bench Press 2x22.5/2x15 ...
Thursday 12 February (only 16:30/18:30 classes)
Warm-up 2x!0 Alternating lunges10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2x2.530 singles/doubles(Bar) 10 deadlift10 Hang power cleanWorkout4 Rounds 2x7m OH DB Walking lunge 22.5/15 (Left hand)10 Power clean 60/402x7m OH DB Walking lunge 22.5/15 (Right hand)42 Double unders (100 singles) ...
Wednesday 11 February (only 16:30/18:30 classes)
Warm-up2 or 3 rounds10 Ring rows10 Sit-ups10 Push-ups5 Burpees WorkoutTeams of 2 (split in any way):100 v-ups10x7m Burpee Broad Jumps100 Weighted sit-ups 10/7) 10x7m Burpee Broad Jumps ...
Tuesday 10 February (only 16:30/18:30 classes)
Warm-up3x20s Squat hold10 Air squat5 Walkers5 burpees8 Front squat (bar)20s Handstand/Pike holdWorkout 21-18-15-12-9-6-3 Reps For Time Front squats (43/30) 3 Wall-walk (Scaled: Scaled WW/Walker + push-up) ...
Monday 9 February (16:30/17:30/18:30 classes)
Warm-Up2x10 Ring rows 10 Bend + Bow10 Heel Touches10 PVC Pass-Through10 PVC Good morning10 Push-ups10 Ring rows5 Box jumps Workout2 min ON / 1 min OFF until complete (21-min cap)6 Devil’s Press (2x22.5/2x15 kg DBs)9 Box Jump OversMax Chest-to-Bar Pull-ups in remaining time Goal: Accumulate 50 C2B pull-ups (scaled: 40 C2B or pull-up variation)Workout ends when 50 is reached ...
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