Thursday 23 October 2025 (16:30 first class)
Warm-up3x30 Singles/Doubles10 Bend + bow5 Walkers10 Supermans8 Deadlift (bar)8 Hang power clean (bar)8 Push press (bar) Workout12 min AMRAP+1 Deadlift (60/40)+1 Hang Power Clean (60/40)+1 Shoulder-to-Overhead (60/40)30 Double-unders Increase the barbell by 1 rep each round scaling:+1 Double DB/KB deadlifts or single KB Deadlift+1 Double DB Hang Power clean/Single DB Alternating Hang Power Clean/KB Russian swing +1 Double/Single DB S2O60 Singles/Plate hops ...
Wednesday 22 October 2025 (16:30 first class)
Warm-up3x10 Box step-ups10s Handstand hold10 Hanging knee raises Workout3-6-9-12-15-18-21DB Box Step-ups (1x22.5/15)3 Wall-Walks (Walker + Push-up)T2B ...
Tuesday 21 October 2025 (first class 15:30)
Warm-up3x10 Push-ups10 Ball Ground to overhead to ground5 Burpees10 Alt Lunges WorkoutEvery Minute (20 rounds)Minute 1: 10 Push-upsMinute 2: 15 Ball ground to overhead to ground (7/10)Minute 3: 10 BurpeesMinute 4: 12 OH alternating lunges - ball (7/10)Minute 5: Rest*Repeat 4 times ...
Monday 20 September 2024 (15:30 first class)
Warm-up3x10 PVC PT10 PVC GM10 Air Squat (2s hold at bottom)8 Hang Power Snatch (bar)8 Front squat (bar)8 Push press (bar)4 Thrusters (bar) WorkoutFor Time30-20-10Wallballs (7/10)Hang Power Snatch (40/60) Directly into… 15-10-5Thrusters (40/60)C2B ...
Friday 17 October 2025 (16:30 first class)
Warm-up3x 10 PVC PT10 PVC GM10 Push ups10 Ring Rows Workout (Or open gym) Every 1:30 minutes (10 rounds)Round 1: 10 DB Dips Round 2: 10 DB Hang cleans/curls 2x20/2x15 / EZ or BB bar curls (2x5kg plates/2x2.5kg plates)Round 3: 10 DB push-ups /DB Bench press 2x25/2x15Round 4: 10 DB Skull crushers 2x20/2x15 / EZ bar or BB skull crushers (2x5kg plates/2x2.5kg plates)Round 5: Rest ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222