Thursday 21 August 2025 (16:30 first class)
Warm-up3x100m Run10 Bend + Bow5 Walker20s Pidgeon e.s10 Bent over row (bar) 10 Deadlift (bar) Workout21-15-9 Deadlift 100/65Handstand push-up200m Run ...
Wednesday 20 August 2024 (16:30 first class)
Warm‑up 2x10 PVC PT10 PVC GM10 Jumping squats 10 Supermans10 Ring Rows30s on machine8 Front squat (bar)8 Push press (bar)4 Thruster (bar) Workout Bubba (30min)8 Sets 8 Thrusters (43/30)8 Burpee Over Bar (Lateral or bar facing)-rest 1:1 between sets- Ex: If the round took 2 minutes to complete, rest 2 minutes ...
Tuesday 19 August 2025 (15:30 first class)
Warm-up3x10 Ring rows10 Sit-ups10 Hanging knee raises10 Deadlift (bar)10 Hang power clean (bar) Workout 4 Rounds 8 Power Cleans (60/35)8 T2BTHENRest 3 minutesTHEN4 Rounds 8 Power Cleans (50/30)8 V-ups ...
Monday 18 August 2025 (first class 15:30)
Warm-up2x 10 Ring rows 10s Squat hold 10 Air Squat10 Alt Lunges10 PVC PT10 PVC GM10 Front squat (bar)10 Push press (bar)S&TEvery 2 minutes3-3-2-2-1Back squat*Work up in weightWorkout 16-12-8 Alt DB Snatches*14m DB Walking Lunge after each set (2x20)Then 16-12-8 Alt DB Snatches10 DB Box Step Ups after each set (2x20) ...
Friday 15 August 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10s Rope hang Workout For time: 9-15-21 Reverse curls 30/20Bench press/Push-ups @BW 3-3-3 rope climbs ...
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