Thursday 14 August 2025 (16:30 first class)
Warm-up3x100m Run10 Bend + Bow5 Walker20s Pidgeon e.s 10 Hang power snatch (bar)10 OH Squat (Bar) (OR OH box squat bar/PVC)5 Snatch balance (Or OH Box squat bar/PVC)S&TEvery 2:00 (6 Rounds)Squat snatch (Scaling: Power snatch)*Work up in weight Workout5 rounds60m Run 6 snatches 60/40 ...
Wednesday 13 August 2025 (16:30 first class)
Warm-up3x30 Singles/doubles10 Sit-ups10 KB Deadlift S&T10 MinutesWork to a max set of double unders/double under crossovers Workout3 Rounds-20 KB swings 24/16 50 double-unders -20 toes-to-bars ...
Tuesday 12 August 2024 (15:30 first class)
Warm‑up 2x10 PVC PT10 PVC GM10 Push ups10 Box Step ups 10 Supermans10 Ring Rows30s on machine Workout Throttle Up/Hammer Down*Relay start, second pair starts on the closest minute after the first pair finishes 35-calorie Row OR 35 calorie bike 28 chest-to-bar pull-ups (Scaling: pull-up variation) 24 burpee box jump-overs-Rest 1 minutes 35-calorie Row OR 35 calorie bike (opposite of machine chosen on first part)28 bar muscle-ups (Scaling: 2xC2B or pull-up variation)24 burpee box jump-overs ...
Monday 11 August 2025 (first class 15:30)
Warm-up2x 10 Ring rows10 PVC PT10 PVC GM10 Hang Power Clean (bar)10 Front squat (bar)10 Push press (bar)20s Handstand/pike/OH holdS&TEvery 2 minutes3-3-2-2-1Back squat*Work up in weightWorkout5-4-3-2-1Wall Walks (Walker + 1 push-up) Squat clean + front squat complexes - Weights: 60/40-70/45-80/50-90/55-100/60 - Choose any reasonable ladder to finish on a challenging last set ...
Friday 8 August 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows30s Row Workout *Choose any combination of movements, Stick with movement combination throughout the whole partPart 1:21-15-9-9 Cal Row OR DB Bent Over Row (2x22.5/2x15)DB Bench Press (2x22.5/2x15) OR DB Box dips-rest 4:00- Part 2:21-15-9-9 Cal Row OR BB Bent Over Row 60/40)Bench Press (60/35) OR DB Push ups*Female Cal: 16-12-8-8 ...
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