Thursday 11 September 2025 (15:30 first class)
Warm-up2x10 Bend + Bow5 Walker20s Pidgeon e.s 10 Supermans10 Bent over row (bar)10 Deadlift (bar)10 Jumping squat Workout21-15-9Deadlift 100/658x7m Shuttles runs (there and back = 2 reps a.k.a run 4x there and back every round)Rest 2 minutes9-15-21Deadlift 80/50Wall balls 10/7 ...
Wednesday 10 September 2024 (16:30 first class)
Workout Warm-Up2x10 PVC PT10 PVC GM10 Air squat10s Squat hold10 Push-ups10s Handstand/OH hold10 Alt LungeS&TEMOM 8 roundsEven minutes: 0,2,4,64 Strict/Kipping HSPU/Pike PU/DB OH pressOdd minutes: 1,3,5,78 Reverse burpeeWorkout5 Rounds 4 Bar Muscle Ups (Scale: 6 Box MU/8 C2B/8 PU variation)10 Hand release push-up14 Alt DB Lunge (Held any way) 2x20/2x15 ...
Tuesday 9 September 2025 (15:30 first class)
Warm-up2x30 Singles/Doubles 10 Sit-ups10 Calf raises10 Heel touches10 Hanging knee raises Workout “Annie 2.0” 100-80-60-40-20 Double Unders50-40-30-20-10 Abmat Sit Ups ...
Monday 8 September 2025 (first class 15:30)
Warm-up2x 10 Ring rows 10s Squat hold 10 Air Squat10 PVC PT10 PVC GM10 Hang power clean (bar)10 Front Squat (bar)10 Push press (bar)S&TEvery 2:00 (6 Rounds) Complex: 1 Squat Clean + 1 Front Squat + 1 Jerk*Work up in weightWorkout Every 2:30 (5 rounds)5 Clusters (60/40) Scaling: Power clean + Thruster/DB variation7 Lat Burpee over bar Scaling: Box push-up + box jump/step-up ...
Friday 5 September 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 Banded pull-downs10 Banded curls Workout 50 DB Box dips 50 BB Skull Crushers 30/20 50 KB high pulls 24/16 Every break - 5 KB Curls 16/12 ...
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