Thursday 9 October 2025 (16:30 first class)
Warm-up3x10 Push-ups20s Pidgeon e.s 10 Supermans 10 KB deadlift10 KB swing WorkoutEvery 3:00 (5 sets) 8 Hand release push-ups12 Front Squats 50/4016 KB Swings 24/16 (Scale to Russian) ...
Wednesday 8 October 2025 (16:30 first class)
Warm-up3x10 Bend + Bow10 Sit-ups20 Singles/doubles/Plate hops10 Kipping swings WorkoutAnnie?50-40-30-20-10Abmat sit-upsDouble unders5---4---3---2---1 Bar muscle-up (Scaled: 2x C2B/pull-up variation) ...
Tuesday 7 October 2025 (first class 16:30)
Warm-up2x 10 Front + side lat raises5 Walkers10 Heel touches20s Handstand/pike hold10 Deadlift (bar)10 Hang Power clean (bar) S&T Every 2 minutes (6 rounds)3 Power cleans *Work up in weight *Does not need to be touch and goWorkout 2 sets 10:00 AMRAP 100m run6 Power Cleans 60/402 Wall Walks (Scaled wall walk with wall touch/Scaled wall walk/Walker + push-up)-rest 3:00- ...
Monday 6 September 2024 (16:30 first class)
Workout Warm-Up3x 10 Bend + Bow 5 Walkers + push-up 20s Squat hold10 Alt lunge10 Ring rowsWorkout 7 sets 1:00 AMRAP 5 Burpee over Bar8 ALT BB OH Lunge 40/30 ( Scale to front rack lunge, DB OH/Front rack or farmers hold lunges or bodyweight lunge)Max Burpee over Bar-rest 1:00 between sets- ...
Friday 3 October 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 Banded pull-downs10 Banded curls Workout (Or open gym) 100 KB High pull 16/12100 KB Curl 16/12100 BB Bench 20/15100 BB Skull crusher 20/15*Every break in movement - 5 Ring rows ...
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