Thursday 20 November 2025 (first class 15:30)
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 5 Walkers10 Air squats20s Squat hold 10 DB Push press (p.s) WorkoutTeams of 2 (split all reps) 100 S2O 40/30 100 Back rack lunges 40/30 100 Power Snatches 40/30 100 Front squats 40/30 ...
Wednesday 19 November 2025 (16:30 first class)
Warm-up3x10 Bend + bow5 Walker 10 Ring rows10 Air squat (2s pause)10 Hang Power clean (bar)10 Front squat (bar)S&TEvery 1:30 (6 rounds)2 Squat cleans*Work up in weight Workout (cap 40 minutes)10:00 AMRAP 3 Squat Cleans6 C2B(KG conv: 70/50 Squat Cleans) ...
Tuesday 18 November 2025 (first class 15:30)
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 5 Walker + push-up10 Alt DB hang snatch (light) Workout5 sets: 20 DB alt snatch 22.5/1520 Alt V-ups15 Push-ups-rest 2:00 between sets- ...
Monday 17 November 2025 (16:30 first class)
Warm-up3x10 Bend + bow10 Box step-ups10 Air squat5 Jumping squats Workout 20 Wall Balls (20/14)10 Box Jump Overs (24/20)-Rest 1:00- 40 Wall Balls (20/14)20 Box Jump Overs (24/20)-Rest 1:00- 60 Wall Balls (20/14)30 Box Jump Overs (24/20) ...
Friday 14 November 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downsWorkout (Or open gym) 21-15-9BB Bent over row (40/30)DB Hang Power clean (2x20/2x15)Strict pull-ups ...
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