Friday 23 January 2025 (16:30 first class)
Warm-up3 rounds 15 Banded pull -aparts15 ring rows 15 Banded curls15 Push-ups15 Air squatsWorkout (or any alternate) 30-20-10Alt KB gorilla rows 2x24/16 Alt KB/DB Bench Press 2x24/16KB Goblet squats 1x24/16*Each movement as unbroken as possible ...
Thursday 22 January (16:30 only class)
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2x2.510 Side to side leg swings per leg15 Calf raises100m Jog5 Burpees Workout 800m run100 Alt Devils presses 22.5/15800m run ...
Wednesday 21 January (16:30 first class)
Warm-up2x5 Walkers + push-up10 Heel touches10 Double KB Deadlift10 Alt Lunge twist10 Ring Rows10 Lat + front raises 2x2.5S&T15 MinutesUse at least 4 sets to:Work to a max set pull-up (any variation)/ring rows*Use the first few sets to practice technique, don't go to failure on these Workout3-5-7Handstand push-ups2x7.5m Single DB OH Lunge (L)Handstand push-ups2x7.5m Single DB OH Lunge (R)-Rest 3 minutes9-12-15 Double KB deadlift 2x24/2x152x7.5m Farmers CarryDouble KB deadlift 2x24/2x152x7.5m Farmers Carry ...
Tuesday 20 January (15:30 First class)
Warm-up3x30 Singles/doubles10 Ring Rows 10 KB Deadlift10 KB Swing 10 Sit-ups S&TEvery 1:30 (6 rounds)3 Power clean + Jerk*Work up in weightWorkout 12:00 AMRAP 30 Double Unders 15 KB Swings (24/16) 15 V-ups ...
Monday 19 January (16:30 only class)
Warm-Up10 Ring rows 10 Hanging knee raises10 Air Squat10 Heel Touches10 PVC Pass-Through10 PVC OH Squats5 Burpees(Bar)8 Front squat8 OH SquatS&TBack squat4-4-4-4-4*First rep has a 2 second pause Workout30 Toes to Bar30 Back Squats (43/30)30 Burpee over bar (lateral or bar facing)-Rest 1:00- 20 Toes to Bar20 Front Squats (43/30)20 Burpee over bar (lateral or bar facing)-Rest 1:00- 10 Toes to Bar10 Overhead Squats (43/30)10 Burpee over bar (lateral or bar facing) ...
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