Thursday 11 December 2025 (first class 16:30)
Warm-up3x 5 Walkers10 Supermans10 Ring rows 8 KB Deadlift10 Push-ups10 Hanging knee raises Workout 10-9-8-7-6-5-4-3-2-1 Toes to BarDouble KB Deadlifts 2x24/2x16 HR push-ups ...
Wednesday 10 December 2025 (16:30 first class)
Warm-up3x10 Bend + bow5 Walker 10 Ring rows10 Air squat (2s pause)10 Lateral line hops (L+R =1) Workout2:00 AMRAP 12 Alt Goblet Lunges 22.5/1512 Alternating DB Snatches 22.5/15Max Double unders-rest 1:00 between sets- Continue until 250 DU's/625 Singles are completed ...
Tuesday 9 December 2025 (16:30 first class)
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 10 Sit-ups 5 Walker + push-up 10 Box step-ups Workout 20 Box Step Ups (24/20) 50 Medball sit-ups (10/7)20 Box Jumps (24/20)20 Medball Slams (10/7) 40 V-Ups25 Box Jump Overs (24/20)20 Medball Slams (10/7) 30 Sit Ups25 Box Step Ups (24/20)20 Medball Slams (10/7) ...
Monday 8 December 2025 (16:30 first class)
Warm-up3x10 Bend + bow 10 Ring Rows5 Walkers8 Front squat (bar)8 Push press (bar)4 Thrusters (bar) S&T EVERY 2 minutes (6 rounds)6-6-5-5-4-4Strict press*Work up in weight Workout 4 Rounds 15 Chest to Bar Pull Ups 15 Thrusters 35/2515 Burpees over bar*Rest 1 minute between rounds ...
Friday 5 December 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows10 KB High pulls (Light)Workout (Or open gym) 40-30-20-10DB Push-upsDB Renegade rows L+R =2KB High pulls (24/16) ...
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