Thursday 28 August 2025 (16:30 first class)
Warm-up2x100m Run10 Bend + Bow5 Walker20s Pidgeon e.s10 Bent over row (bar) 10 Deadlift (bar)-Start row as soon as done S&T1K Row - as the machine opens upWhile not rowing:Work to a max set ofBar MU/C2B/strict or kipping pull-up (banded/unbanded) Workout4 Rounds10 Unbroken Deadlift 100/65 (Scaled: Weight first then 2 sets of 5) 200m Run5 Bar MU/5 Box MU/10 C2B/10 Pull-up/10 Ring row/10 DB Bent Over Row ...
Wednesday 27 August 2024 (16:30 first class)
Workout Warm-Up2x10 Air squat10 Sit-ups10 ball Slams10 Push-ups WorkoutE4MOM (16 mins = 4 rounds)8 Medball situps (10/7) Scaling: sit-ups8 Ball slams (10/7)16 Alt V-ups 8 Push-ups ...
Tuesday 26 August 2025 (15:30 first class)
Warm-up2x20 Singles/doubles10 PVC PT10 PVC GM5 Walkers + Push-up20 Calf Raises8 Hang Power Clean (bar)8 Push press (bar) S&T10 MinutesWork on a max set ofDouble under cross-oversOrDouble undersOrSingles Workout3 Rounds9 Hang power clean + jerk 60/4012 Burpee over bar45 Double unders (2x singles) then 3 Rounds9 Burpee over DB18 Alt DB Hang Clean + Jerk 22.5/1536 Double Unders (2x singles) Every 2 minutes stop rest for exactly 1 minute, continue where you left off until you are done with all the required work.Ex. interval 1 got to 11 burpees, rest, start interval 2 with burpee no 12 ...
Monday 25 August 2025 (first class 16:30)
Warm-up2x 10 Ring rows 10s Squat hold 10 Air Squat10 Alt Lunges10 PVC PT10 PVC GM10 KB Deadlift10 KB SwingS&T (15-20 mins)Work to a 1RM back squatWorkout Every 3 minutes until failure, complete 2 rounds of:3 toes-to-bars3 kettlebell swings8 Alt kettlebell Goblet lunges*Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval, lunges stay at 8 reps. ...
Friday 22 August 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 Banded pull-downs10 Banded curls Workout 3 Rounds 12 Double DB Bent over Row12 Inverted Skull Crusher-Rest 2 min b/t rounds-3 Rounds12 DB Push-ups12 Double DB curl ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222