Thursday 11 June 2025
Warm-up2 rounds: 10 PVC Pass-throughs 10 PVC GM 30s Squat Hold 20s Handstand hold10 Air squats 20s Pidgeon e.s 10 Hang P Clean (bar)10 Front Squat (bar)10 Push press (bar) Workout:10 Squat Clean Thrusters (60/43)30 Handstand Push Ups20 Thrusters (60/43)20 Strict Handstand Push Ups30 Front Squats (60/43)10 Wall Walks ...
Wednesday 10 June 2025 (16:30 first class)
Warm-up3x 5 Walkers10 Sit-ups30s Bike30s Row Workout Every 5 minutes (6 intervals = 30 minutes = 3x on each section per partner) Partner 1: Max Assault bike/Row (alternate every time you come back to the machine)Partner 2: 30 Sit-ups20 Burpee- Rest for the remainder of the 5 minutes then swap and repeat.*If work exceeds 4 minutes scale reps down by 5 each Individual:Max bike/row for 4 minutes1 Minute RestThen30 Sit-ups + 20 BurpeesRest for remainder of 5 minutes*Repeat 3x ...
Tuesday 9 June 2024
Warm‑up 2x 20s Squat Hold10 Air squat20s Pidgeon e.s10 Ring Rows20s Handstand/pike holdS&T*Warm up with 2-3 sets to starting weight3-3-2-2-1-1Back SquatWork up in weight Workout: 15:00 AMRAP 2 Muscle Ups (Or 2x Chest to Bar)2 Front Squats (60/40)7m Handstand Walk (Or 2 Wall Walks or 2 Walker + push-up)*Add 2 reps to the muscle-ups and squats every round ...
Monday 8 June 2025
Warm-up2x100m Jog10 Bend + Bow10 heel touches10 Box step-ups10 PVC PT10 Band pull-apart10 Hang clean (bar)10 Push press (bar) S&TSplit/push Jerk 3-3-2-2-1-1 Start light and work up in weight Workout5 sets 2:00 AMRAP 8x7m + 7m Shuttle Run10 Clean and Jerks (43/30)Max Box Jump Overs-Rest 1:00 Between sets- ...
Thursday 5 June 2025
Warm-up2 rounds: 10 PVC Pass-throughs 10 PVC GM 30s Squat Hold10 Air squats 20s Pidgeon e.s 10 Hang P Clean (bar)10 Front Squat (bar)10 Push press (bar) S&T Every 2 mins (5 rounds)Complex of:1 Squat clean + 1 Jerk *Work up in weight Workout:10 Squat Cleans + Jerk @50% of S&T, by 2:00 8 Squat Cleans + Jerk @60% of S&T, by 4:00 6 Squat Cleans + Jerk @70% of S&T, by 6:00 4 Squat Cleans + Jerk @80% of S&T, by 8:00 2 Squat Clean + Jerk @90% of S&T, by 11:00 ...
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