Thursday 6 November 2025 (16:30 first class)
Warm-up3x10 Alt lunge twists10 Bend + bow10 Ring rows 5 Walkers10 Supermans8 Hang power snatch (bar) Workout21-15-9-7C2B pull-up10 Alt OH Lunge 40/30Power snatch 40/30 ...
Wednesday 5 November 2025 (16:30 first class)
Warm-up3x10 Bend + bow5 Walker5 Burpee10 KB deadlift (light)Start S&T as soon as warm-up is doneS&T1K Row WorkoutDivide reps in any reps/sets:100 Hand release push-ups (Injury alternative DB Press)100 Double KB deadlift 2x24/2x15100 Burpees (Injury alternative 50/70 cal bike) ...
Tuesday 4 November 2025 (first class 15:30)
Warm-up3x10 Bend + Bow 5 Walkers30 Singles/Doubles10 sit-ups10 Air squats (2s pause) then warm up back squats WorkoutTeams of 2 (you go, I go):Partner 1 completes DU's then partner 2 completes, team moves to v-ups etc. 5 Rounds:40 Double Unders 20 V-Ups 5 Back Squats 90/60 ...
Monday 3 November 2025 (15:30 first class)
Warm-up3x 100m jog10 PVC PT10 PVC GM10 Bend + bow8 Deadlift (bar) 8 Hang Power Snatch (bar)10 DB Box step-ups S&TEvery 1:30 (6 rounds)3 Power Clean*Work up in weight Workout 400m Run25 Box Jumps25 Hang Power Cleans (60/40)25 Box Jumps25 Power Cleans (60/40) 25 Box Jumps400m Run ...
Friday 30 October 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downsWorkout (Or open gym) Every minute (20 Rounds)Minute 1: 10 Double DB curlsMinute 2: 10 DB Push-upsMinute 3: 10 DB Renegade rowsMinute 4: 10 DB Bench PressMinute 5: Rest*Repeat 4 times ...
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