Friday 16 January 2025 (16:30 first class)
Warm-up3 rounds 15 Banded pull downs 15 Banded curls15 Push-upsWorkout (or any alternate) 3 Supersets for each movement*Reduce weight each supersetMax reps KB curl (weight 1) into max reps KB curls (weight 2) into max reps KB Curls (weight 3)Max reps DB Bench (weight 1) into max reps DB Bench (weight 2) into max reps DB Bench (weight 3)Max reps skull crusher (weight 1) into max reps skull crusher (weight 2) into max reps skull crusher (weight 3) ...
Thursday 15 January (16:30 only class)
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2x2.510 Kipping swings(bar)10 Deadlift10 Push press Workout 10-8-6-4-2Deadlift 60/40 5-4-3-2-1Bar MU (Scaling Box MU/2x C2B/2x Pull-up variation)10-8-6-4-2S2O 60/40 ...
Wednesday 14 January (16:30 first class)
Warm-up3x5 Walkers + push-up10 Alt hang DB snatch (light)10 Heel touches10 Box Step-ups*Start S&T as soon as doneS&T800m Row WorkoutEvery 1:00 (12:00) Min: 1 30-second Max Shuttle runsMin: 2 30-second Max Burpee Over DBMin: 3 30-second Max Alt DB snatches 22.5/15Min: 4 30-second Max Box jumps*Repeat for 3 cycles (Scored by two total sets of Reps) ...
Tuesday 13 January (15:30 First class)
Warm-up3x10 Push ups10 Ring Rows10 Bend + Bow 10 KB Deadlift10 KB Swing 10 Sit-ups Workout 5 Rounds 21 Hand release push-ups15 KB Swings9 T2B ...
Monday 12 January (15:30 first class)
Warm-Up20 singles/doubles10 Ring rows10 PVC Pass-Through10 Air Squat10 Heel Touches(Bar)8 Deadlift8 Hang Power Clean8 Push-Press4 ThrustersS&TBack squat5-5-5-5-5*First 2 reps has a 2second pause Workout21-15-9 thrusters 43/3035 double-unders ...
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