Thursday 27 November 2025 (first class 16:30)
Warm-up3x 30 Singles/doubles 5 Walkers10 Supermans 8 Deadlift (bar)8 Hang power clean (bar)8 Push press (bar) S&TEvery 1:30 (6 rounds)complex of 2 Power Clean (touch and go) + 1 Jerk Workout10 Rounds (Cap 35 minutes) 10 Deadlifts (60/40) 30 Double Unders ...
Wednesday 26 November 2025 (16:30 first class)
Warm-up3x10 Bend + bow5 Walker 10 Ring rows10 Air squat (2s pause)10 Lateral line hops (L+R =1)S&T3 SetsMax dead hang*Rest 1 minute between sets*Injury alt: Any static hold (OH Hold/wall sit) Workout21-15-9-7Burpees Over Med-ballMedball Cleans (10/7)Medball slams (10/7) ...
Tuesday 25 November 2025 (first class 16:30)
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 10 Sit-ups 5 Walker + push-up10 Alt DB hang snatch (light) S&TEMOM 9 MinutesMinute 1: 40s of Max Hollow-rocks, 20s RestMinute 2: 40s of Max sit-ups, 20s RestMinute 3: 40s of Max Russian twists (10/5 kg plate), 20s Rest*Repeat 3x Workout6 Sets: 12 Alt DB Snatch 22.5/1510 Toes to Bar8 HSPU’s (Pike push-ups, DB push Press; single or double) ...
Monday 24 November 2025 (16:30 first class)
Warm-up3x10 Bend + bow10 Box step-ups 10 Ring Rows10 Air squat5 Jumping squats Workout 5 Rounds 10 C2B20 Box Jumps30 Wall Balls 10/7 ...
Friday 21 November 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downsWorkout (Or open gym) 21-15-9-7-5DB Bent over row 2x20/2x15DB Box dipsDB Push-ups ...
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