Friday 9 January 2025 (16:30 first class)
Warm-up3 rounds 8 PVC Pass through 8 Push -ups8 Side lateral raises (2×2.5) 8 DB strict press per side (light) 8 DB Curl per side (light)Workout Teams of 3300 Side lateral raises (2×2.5 Kg/1kg) *100 reps each, one working at a time. *Every time the weight is transferred or a set is broken all 3 team members do 5 burpees before continuing 300 Plate curls (1×10/5kg plate)*Strict form *100 reps each, one working at a time. *Every time the weight is transferred or a set is broken all 3 team members do 5 push-ups before continuing ...
Thursday 8 January (16:30 first class)
Warm-up2x10 Heel touches10 Side to side leg swings10 Front to back leg swings20 Calf raises10 Push-ups10 Double KB deadlifts (light)5 Tuck jumps/box jumpsWorkoutEvery 2:30 (6 sets) 12 KB Deadlifts (24/16)12 Push-ups12 Box Jump Overs ...
Wednesday 7 January (16:30 first class)
Warm-upAMRAP 510 Sit-ups 20s Plank 10 Russian Twist Workout EMOM 15 minutes: Minute 1: 15 Hollow rocks Minute 2: 30 seconds of flutter kicks Minute 3: 15 Pike pulses over medball Minute 4: 30 seconds of plank hold Minute 5: 15 Weighted Sit-ups *Scaled: -5 reps/seconds ...
Tuesday 6 January 2026 (16:30 only class)
Warm-up1x7m + 7m shuttle run 3x10 Air Squats5 Tuck Jumps10 Ring rows10 Heel Touches WorkoutFor time:8 wall-ball shots4 shuttle runs3 C2B16 wall-ball shots8 shuttle runs6 C2B24 wall-ball shots12 shuttle runs9 C2B32 wall-ball shots16 shuttle runs12 C2B24 wall-ball shots12 shuttle runs9 C2B16 wall-ball shots8 shuttle runs6 C2B8 wall-ball shots4 shuttle runs3 C2B ...
Monday 5 January 2026 (Happy new year everyone!-16:30 only class)
We're back! Let's do this! Warm-up 2x 5 Walkers 10 Alt Lunge twists10 Alt Hang Snatches20 Singles/doubles S&T Front Rack Lunges3 Sets: 12 Front Rack Lunges * 6 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets Workout"Heads or Tails" AMRAP 12: 6 Dumbbell Snatches (R) 6 Dumbbell Goblet Reverse Lunges 6 Dumbbell Snatches (L) 6 Dumbbell Goblet Reverse Lunges 30 Double Unders Rx: 22.5/15 ...
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