Thursday 7 August 2025 (16:30 first class)
Warm-up2x10 Bend + Bow5 Walker20s Squat hold10 Air squat20s Pidgeon e.s 10 Hang power snatch (bar)10 OH Squat (Bar)Then5-10 minsWarm up to S&T starting weight (at least 3 sets)S&TEvery 2 mins (6x)Complex:Squat Snatch + OH Squat WorkoutEvery 2:00 (5 sets) 50 Double Unders3 Squat Snatches (60/40) ...
Wednesday 6 August 2025 (16:30 first class)
Warm-up3x 8 Ring rows8 Air squat8 Sit-ups30s Bike 10 Deadlift (bar)20s Handstand hold Workout3 Rounds 8 Toes to Bar8 Deadlifts (100/60)7m HS Walk (Or 2 Wall Walks)-straight into- 2 Rounds 12 Toes to Bar12 Deadlifts (100/60)7m HS Walk (Or 2 Wall Walks)-straight into- 16 BMU’s (Or 32 Chest to Bar Pull Ups) ...
Tuesday 5 August 2024 (15:30 first class)
Warm‑up 2x10 PVC PT10 PVC GM10 Push ups10 Box Step ups 10 Supermans10 Ring Rows10 Alt DB hang snatch (light) Workout 15:00 AMRAP1-2-3-4-5-6-7-8-9-10….. Burpee Box Jump Overs2-4-6-8-10-12-14-16-18-20….. DB Alt Snatch 22.5/15 ...
Monday 4 August 2025 (first class 15:30)
Warm-up2x100m Jog 10 Ring rows10 KB deadlift10 KB swing10 PVC PT10 PVC GM10 Hang Power Clean (bar)10 Front squat (bar)10 Push press (bar)S&TEvery 2:00 (6 rounds)Complex:Squat clean + Front Squat +JerkWorkout Capital of Grit 20min 4 sets (1 set every 5:00)24 Wall Balls (10/7) 200m run8 Clean and Jerks (50/35) ...
Friday 1 August 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 BB Curls (bar)Workout 1 Every 2:00 (16:00)12 Unbroken Hang Power Cleans 2x20/2x1512 Unbroken DB Bench press 2x22.5/2x15ThenPenalty*Every break = 10 reverse/bicep curls (20/15)Or Workout 25 Rounds10 DB Bench Press10 DB Curls 10 DB Push-ups10 DB Renegade rows*If set was broken do 10 Ring rows before starting the next round. ...
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