Thursday 31 July 2025 (15:30 first class)
Warm-up2x10 Bend + Bow10 Box step-ups5 Walker20s Squat hold10 Air squat20s Pidgeon e.sThen5-10 minsWarm up to S&T starting weight (at least 3 sets)S&TEvery 2 mins (6x)3-3-3-2-2-2Back Squat (1 Sec pause at the bottom on the first rep of each set)*work up in weight Workout5 Rounds 14m Dumbbell Walking Lunge (2x 20s/2x 15s)8 Burpee Box Jump Overs ...
Wednesday 30 July 2025 (16:30 first class)
Warm-up3x 20 Singles/Doubles 20s squat hold8 Air squat8 Sit-ups30s Bike Workout150 Double Unders (x2 singles)25 Reverse Burpees 15/1050 Med-ball Sit-ups 15/1025 Wall-balls 15/10150 Double Unders (x2 singles) ...
Tuesday 29 July 2024 (15:30 first class)
Warm‑up 2x100m Jog10 PVC PT10 PVC GM10 Push ups 10 Supermans10 Ring Rows20s Handstand/pike hold Workout 3 sets: 5:00 AMRAPBuy In: 400m Runinto max reps in the remaining time:2-4-6-8...
Monday 28 July 2025 (first class 15:30)
Warm-up2x30 Singles/DU's 10 Ring rows10 KB deadlift10 KB swing10 PVC PT10 PVC OH Squat10 Hang Power Snatch (bar)10 Overhead Squat (bar)S&TEvery 1:45 (6 rounds)Complex:1 Squat Snatch + OH Squat*Scaling: 1 Power Snatch + 2 OH/Box squats*DB Scaling: 10 Alt Power Snatch + 10 Goblet Squat Workout 21-15-9Power Snatch (40/30) or (2x DB Power Snatch) Toes to BarThen 9-15-21 V-upsOverhead Squats (40/30) or (Dbl KB/DB front sqts) ...
Friday 25 July 2025 (16:30 first class)
Warm-up2x10 Push ups10 Ring Rows10 BB Curls (bar)Workout 100 BB curls (20/15) *Every break = 10 Push-ups100 DB Bench Press (2x15/2x10)*Every break = 10 Ring rows ...
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