Wednesday 13 November (16:30 first class)
Warm-up2x 10 Ring rows10 Bend + Bow 10 Hanging knee raises 10 Alt Hanging DB Snatches S&T 4 rounds of 6 KB/DB Windmills/low hang windmills per side *Work up in weight Workout 4 AMRAPS of 3 mins each: AMRAP 3: 25 Toes to Bar (scale to 20/15/12/10)+ Max DB Snatches (22.5/15)AMRAP 3: 25 Pull-ups (scale to 20/15/12/10) + Max V-ups AMRAP 3: 25 Toes to Bar (scale to 20/15/12/10) + Max DB Snatches (22.5/15)AMRAP 3: 25 Pull-ups (scale to 20/15/12/10) + Max V-ups ...
Tuesday 12 November
Warm-up 2x 10 Ring rows 10 Push ups 10 Bend + Bow 8 KB swing (light)*Start S&T as soon as warn-up is done S&T 2K row for time Workout 2 Rounds for Time 10 Push-Ups 30 Double Unders 10 Push-Ups 30 Kettlebell Swings (24/16 kg) 10 Push-Ups 30 Double Unders 10 Push-Ups 30 Kettlebell Swings (24/16 kg) 10 Push-Ups 30 Double Unders ...
Monday 11 November
Warm-up 2 rounds10 Bend and Bow 8 Walkers 20s Squat Hold 10 Air squat S&T Every 2 minutes5-4-3-2-2-2Back squat *Work up in weightWorkout20 Burpees 30 Med ball cleans 15/10 20 Sandbag over shoulder 50/70 (3x Med ball over shoulder 15) *5 Wall Ball Shots 10/7 at the top of each minute (starting at 01:00) ...
Friday 8 November 2024
Warm-up2x10 Push-up10 Ring rows 10 KB Deadlift (light) 10 KB High pull (light) +Open gym warm-up S&T Open gym ~15-20 minutes Workout21-15-9KB Sumo deadlift high-pullPush-up21 Cal Row ...
Thursday 7 November 2024
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM5 Walkers 8 Hang Power clean (Bar) 8 Front Squat (Bar) 8 Push press (bar) 8 Hang snatches (Bar) 100m Jog Workout"One Size Fits All"For Time:30 Power cleans (40/30)200 Meter Run20 Thrusters (40/30)200 Meter Run10 Snatches (40/30)200 Meter Run ...
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