Friday 29 January 2025 (16:30 first class)
Warm-up3 rounds 15 Banded pull -aparts15 ring rows15 Air squats15 Push -ups10s Sandbag hold from floorWorkout (or any alternate) 10-8-6-4-2`BB/2xDB Bench press (@ bodyweight)Sandbag clean over shoulder 75/40 (scale: to double KB hang clean) Double KB front squat 2x24/2x16 ...
Thursday 28 January (15:30/16:30/17:30/18:30 classes)
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2x2.530 singles/doubles(Bar) 10 Snatch grip deadlift10 Hang power snatchS&TEvery 2 minutes (6 rounds)3 Power snatch*work up in weightWorkout AMRAP in 10 minutes 30 Double-Unders 15 Power Snatches (40/30) ...
Wednesday 28 January (only 16:30/18:30 classes)
Warm-up3x20 Calf raises10 Push-up5 Tuck jumps10 Sit-ups WorkoutAMRAP 15 Minutes10 Box Jumps10 V-ups10 HR push-upsRest 1 minute after each round ...
Tuesday 27 January (only 16:30/18:30 classes)
Warm-up3x30 Singles/doubles10 Ring Rows 10 KB Deadlift10 KB Swing 10 Sit-ups S&TBack squat 3-3-3-3-3Work up in weightWorkout 4 Sets: 20 Wall Balls (20/14)10 Pull-ups10 Wall Balls (20/14)5 C2B Pull-ups-rest 2:00 between sets- ...
Monday 26 January (only 16:30/18:30 classes)
Warm-Up10 Ring rows 10 Bend + Bow10 Heel Touches10 PVC Pass-Through5 Burpees(Bar)8 Deadlift8 hang power clean8 Push press Workout (28 minutes)Every 1:00 (8:00) 150m Run-rest 2:00- Every 1:00 (8:00) 1 Clean and Jerk 80/60 (if scaling to a light weight perform 5 reps)-rest 2:00- Every 1:00 (8:00) 10 Bar Facing Burpees ...
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