Friday 6 February (only 16:30/17:30 classes)
Warm-up3 rounds 15 Banded pull -aparts15 ring rows15 Air squats15 Push -upsWorkout (or any alternate) 60 Back squat (43/30) - every break = 10 alt lunges60 Bent over row (43/30) - every break = 10 Ring rows60 Bench press (43/30) - every break = 10 Push-ups ...
Thursday 5 February (only 16:30/18:30 classes)
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2x2.530 singles/doubles(Bar) 10 deadlift10 Hang power cleanS&TEvery 2 minutes (6 rounds)2 Squat clean (scaled: power clean)*Work up in weightWorkout “Hangover” 3 Rounds: 15 Power Cleans (61/43) 40 Double unders ...
Wednesday 4 February (only 16:30/18:30 classes)
Warm-up2 or 3 rounds10 Ring rows10 Sit-ups10 Kipping swingsStart S&T as soon as done with warm-upS&T800m Row Workout4 rounds9 C2B Pull-up12 V-ups-Rest 2 minutes4 Rounds24 Alternating V-ups5 Bar muscle-up (scaled: Box MU, 2x C2B/pull-up/ring row) ...
Tuesday 3 February (only 16:30/18:30 classes)
Warm-up3x20s Squat hold10 Air squat5 Walkers5 burpeesThen2xBar8 Front squat8 Push press4 thrustersWorkout“Open 16.5” 21-18-15-12-9-6-3 Reps For Time Thrusters (43/30) Bar Facing Burpees ...
Monday 2 February (15:30/16:30/17:30/18:30 classes)
Warm-Up2x10 Ring rows 10 Bend + Bow10 Heel Touches10 PVC Pass-Through10 PVC Good morning10 Push-ups10 Hanging knee raises(Bar)8 DeadliftS&TEvery 2 minutesDeadlift4-3-3-2-2Work up in weight*Dead stop or touch and go *Injury Alternative: Work on a max set of T2B/K2E/Knee raises for 10 minutes Workout (28 minutes)10-9-8-7-6-5-4-3-2-1Deadlifts (90/65) Toes to Bar Push Ups ...
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