Thursday 25 September 2025 (15:30 first class)
Warm-up2x10 Bend + Bow5 Walker20s Pidgeon e.s 10 Supermans 10 Box step-ups8 Bent over row (bar)8 Deadlift (bar) Workout2:00 AMRAP 12 Box step-ups 22.5/15 DB8 Deadlifts 100/65Max HSPU ( Scaled to Hand Release PU/DB push-ups/incline push-ups)-rest 1:00 between- Repeat until 50 HSPU are accumulated ...
Wednesday 24 September 2025 (09:30 – Heritage day workout)
Warm-up3x10 Sit-ups10 Push-ups10 Ball-slams10s Squat hold Workout30 BurpeeThen15-15-15V-upsBall slamsReverse Burpee 10/7Then 30 Burpee ...
Tuesday 23 September 2025 (first class 15:30)
Warm-up2x 10 Ring Rows 10s Squat hold 10 Air Squat20s Dead Hang 5 Walkers10 KB Russian swings8 Hang power clean (bar)8 Push press (bar)8 Front squat (bar) S&TEvery 2 minutes (6 Rounds)1 Squat Clean + Jerk *Work up in weight-Rest 2 MinutesEvery 2 minutes (6 rounds)2 Back Squat*Work up in weight Workout 15-9-7KB Swing 24/16C2BKB goblet Squat 24/16 ...
Monday 22 September 2024 (16:30 first class)
Workout Warm-Up3x30 singles/doubles10 Hanging knee raises10 DB push press p.a10 Ring rows10 Alt LungesWorkout4 Rounds42 Double unders15 T2B12 DB Reverse Lunges 2x22.5/2x159 DB Push press 2x22.5/2x15 ...
Friday 19 September 2025 (No classes today)
* No classes today have a great weekend! ...
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