Thursday 18 September 2025 (16:30 first class)
Warm-up2x10 Bend + Bow5 Walker20s Pidgeon e.s 10 Supermans 10 Jumping squat10 Hang Power clean (bar) 10 Front squat (bar) WorkoutRelay startTeams of 2 split all reps:*Team 2 starts on the next minute after team 1 has started on the assault bike (if it's less than 30s roll-over to the next minute)1K Row1K Assault Bike100 Wall balls (10/7)80 Power Clean (50/35)60 Front Squat (50/35) ...
Wednesday 17 September 2025 (16:30 first class)
Warm-up2x200m jog 10 Sit-ups10 Calf raises10 Heel touches10 Hang Power snatch (bar)10 OH Squat (bar/PVC)5 Snatch Balance (bar/PVC) S&TEvery 2 mins (6 rounds)2 Squat snatch (Scaling: 2x Power Snatch + OH Squat)*Working to a heavy set Workout21-15-9-7Power snatch (40/30)200m RunHandstand push-ups ...
Tuesday 16 September 2024 (15:30 first class)
Workout Warm-Up2x10 Sit -ups10 Hanging knee raises10 KB Russian swing10 Ring rows10 Push-upsS&TEMOM 8 roundsEven minutes: 0,2,4,630s Plank (as unbroken as possible)Odd minutes: 1,3,5,730s Of hollow-rocks (as unbroken as possible)WorkoutAMRAP 12 4 Bar Muscle Ups (Scale: 6 Box MU/8 C2B/8 PU variation)10 KB Swings 24/1614 V-Ups ...
Monday 15 September 2025 (first class 15:30)
*Note: No Friday classes this week sorry for the inconvenience - we've made up for it with a few challenging workouts for the rest of the week ;)Warm-up2x 10 Ring rows 10s Squat hold 10 Alt Lunges10 PVC PT10 PVC GM10s Dead Hang 10 DB Push press Per side5 Walkers10 Alt DB Hang snatchWorkout 5 Rounds 8 Single DB Box Step Overs 22.5/15 12 Alternating Single DB Devil's press 22.5/15 (Scaling: 12 Alternating DB Hang/power snatch + 12 Incline push-ups) 48 Double Unders ...
Friday 12 September 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 Banded pull-downs10 Banded curls Workout 4 Rounds12 Strict pull-ups (Options: Banded/Ring rows/Jumping)12 DB Strict curls (Scaling: Hammer curl/Cheat curl) Alt: Hang power cleans (2x20/2x15)12 DB Push-ups*Complete 50m Sandbag carry (70/45) + 50m Double KB Farmers carry (2x24/2x16) after each round ...
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