Thursday 4 September 2025 (15:30 first class)
Warm-up2x10 Bend + Bow5 Walker20s Pidgeon e.s10 single kb deadlift (light) 20 singles/doubles Workout2 Rounds (3 cycles = 6 total) 10 double kb deadlift 2x24/2x16 4x 7m farmers carry 40 double unders (100 singles) 14 hand release push-ups (scaling: incline/knees/90 degree) Rest 2 mins Repeat 3x ...
Wednesday 3 September 2024 (16:30 first class)
Workout Warm-Up2x10 Air squat10 Box step-ups10 ball Slams10 Push-ups8 Snatch grip deadlift (bar/pvc)8 Hang power snatch (bar/pvc)Workout15-9-7 Power snatch 60/40Burpee box jump overs (Scaling: burpee step over)Wall-balls 10/7-Rest 2:00- 21-15-9 Power snatch 40/30Box Jump overs (scaling: step overs)Ball Slam 10/7 ...
Tuesday 2 September 2025 (15:30 first class)
Warm-up2x200m run 10 Sit-ups10 Calf raises10 Heel touches10 Hanging knee raises Workout Teams of 2, teams start on the next minute as soon as the team in front of them progress:1K Row (Split between team members) 100 T2B (Split between team members)2K Run (Split between team members - each does 200m at a time while the other rests)100 V-ups (Split between team members) ...
Monday 1 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 1:30 (4 rounds) 3-3-3-2-2 Push press*Work up in weight ThenRest 3 minutes (2 intervals)ThenEvery 1:30 (4 Rounds) Complex: Squat Clean + 2 Front Squats*Work up in weightWorkout 21-15-9Thruster 43/30 Pull-up ...
Friday 29 August 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 Banded pull-downs10 Banded curlsS&TOpen gymOR 3 Sets:10 BB Skull crushers 30/20Into Max BB Bench press OR4-4-3-3-2-2BB Bench*Work up in weight Workout “Pump the Brakes" 5 rounds, each round for time, of: 12 Dumbbell Bench Press, 2x20/2x15 OR 12 DB Box dips 18 High pulls 24/15 10 Double DB Hang Power clean 2x20/2x15 Go every 4 mins. ...
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