Thursday 16 October 2025 (16:30 first class)
Warm-up2x5 Walkers10 Jumping squats (1s hold)10 Alt DB hang snatches10 Push-ups Workout5 Rounds10 Hand release push-ups15 Wall-balls 10/720 DB Alt Snatches 22.5/15 ...
Wednesday 15 October 2025 (16:30 first class)
Warm-up2x10 PVC pass-through10 PVC GM10 Ring rows10 DB push press (p.s)200m Jog WorkoutTeams of 2:1K/800m row (split distance) (M/F pair does 500 + 400) Then60 S20 60/40 (split all reps)60 C2B (split all reps)60 Back rack lunges 60/40 (split all reps) 1k run (split distance, one running at a time, 100m increments) ...
Tuesday 14 October 2025 (first class 15:30)
Warm-up3x10 Hanging knee raises/lying leg raises10 KB Deadlifts10 KB Swings5 Tuck jumps30 Singles/Doubles Workout21-15-9-7Toes to BarKB swings 24/16Box Jumps (Scaling: box step-ups)40-40-40-40Double Unders ...
Monday 13 September 2024 (15:30 first class)
Warm-up2x10 Bend + bow20s Squat hold10 Bodyweight Squat5 Walkers10 Push-ups8 Hang power clean (bar) WorkoutPart 1:12 Minutes4,6,8,10,12,14DB Front Squats – 2x20/2x15Lat burpee over DB's*Complete as many reps as possible, if you complete the round of 14 stop and rest until part 2 At 12 Minutes start part 2:Part 2:6 MinutesWork up to a heavy power clean ...
Friday 10 October 2025 (16:30 first class)
Warm-up3x 10 PVC PT10 PVC GM10 Push ups10 Ring Rows10 DB strict press per side10s Sandbag or KB Farmers hold Workout (Or open gym) EMOM (20 minutes):Odd- 4 Strict press (60/40) Scale: Double DB pressEven- 7m Sandbag carry/2x7mDouble KB farmers carry ...
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