Thursday 13 November 2025 (16:30 first class)
Warm-up3x100m jog10 Heel touches10 Push-ups10 Box step-ups 10 Supermans10 Tuck jumps Workout3 Rounds 20 Box jump overs 200m run20 HR Push-ups ...
Wednesday 12 November 2025 (16:30 first class)
Warm-up3x10 Bend + bow5 Walker10 Air squat (2s pause)10 Hanging knee raises10 Alt lunge twist20s handstand hold Workout (cap 40 minutes)Teams of 2 (one working at a time) 100 Front Rack Lunges 40/3050 Toes to Bar100 Front Squats 40/3050 Toes to Bar100 Back Squats 40/3056m (8x 7m) Handstand Walk (or 24 Wall Walks) ...
Tuesday 11 November 2025 (first class 15:30)
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 5 Walkers10 Kipping swings10 Alt DB hang snatch (light) Workout3 Rounds 20 Alt DB Power Snatches 22.5/1512 Burpee over DB-rest 3:00- 3 Rounds: 6 Bar Muscle Ups (scale to 12 reps of any pull-up variation)12 Bar Facing Burpees ...
Monday 10 November 2025 (15:30 first class)
Warm-up3x10 Bend + bow10 Deadlift (bar)10 Hang power clean (bar)5 Front squat (bar)5 Thruster (bar) S&T Every 90s - 6 sets2 Power Clean and Jerk (does not need to be touch and go)*start light and work up Workout 60 Deadlifts40 Hang Power Clean and Jerks20 Thrusters(43/30 barbell) ...
Friday 7 November 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downsWorkout (Or open gym) 100 KB/Easy bar upright row (~24kg)100 DB Renegade rows (L+R =2) 2x15/2x10100 DB Bench press 2x15/2x10*Every break = 5 push-ups ...
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