Archive for month: January, 2012
30
01
2012

Workout – Mon 30th

By: Dave1

Mixed Class Skill: Pistols Workout: Squat 3 x 5 then 10mins of: 6 DB Hang Squat Cleans 6/6 Renegade Rows 15 KB Swings  

28
01
2012

Workout – Sat28th

By: Dave0

Mixed Class Workout: A. Hang Power Clean 2-2-2-2-2 B. Romanian Deadlift 4 x 6reps C. 7mins; @ start of every min do: 7 DB Thrusters 5 Burpees D. 400m Run (recovery)

27
01
2012

Workout – Fri 27th

By: Dave0

Mixed Class: Workout: A. Squat 3 x 5 / 5 x 3 then 5 rounds of: 15 KB Swings / 30sec rest 10/10 Chinese Rows / 30sec rest 10-15 Push Ups / 30sec rest Side Plank 30/30sec / 30sec rest  

27
01
2012

If it’s too good to be true…

By: Dave3

A while ago I wrote a piece about putting a value on a service and yesterday I had a few experiences which led me to once again open up this can of worms. Earlier in the day I went into town to get a poster printed for the gym. I decided to go to well known printers on Nassau Street, called Reads (i...

26
01
2012

Workout – Thu 26th

By: Dave0

S&C Class Workout: A. Thruster 5,5,5,5 B. Inverted Row 3 x max reps C. 5 rounds of: 1min on / 1min off KB Swing (target 30 reps per min) D. Plank x 2mins   Fundamentals Class Workout: A. Deadlift 3,3,3 B. 1Arm KB Bench Press 4 x 8/8 C. 5 rounds of: 1min on / 1min off KB Swing (target 30 rep...

25
01
2012

Workout – Wed 25th

By: Dave1

S&C Class Workout: A. Deadlift 5,5,5,5,5 B1. DB Bench Press (neutral grip) 2 x 10 B2. 1Arm Row 2 x 20 C. BB Complex Snatch Grip Deadlift Hang Power Snatch OverheadSquat Back Squat Behind the neck Push Press     Fundamentals Class Workout: A. Deadlift 5,5,3 B1. Push Press 3 x 5 B2. Band...

25
01
2012

Workout – Tue 24th

By: Dave1

S&C Class Workout: A. 1 Arm KB Bench Press 3 x 8/8 B. Bench Press 3 x 5 then 400m Run 25 KB Swings 10 Plyo Push Ups (*girls, 1set unbroken pushups) 400m Run 25KB Swings 10 Plyo Push Ups (*girls, 1set unbroken pushups) 400m Run   Fundamentals Class Workout: A. Squat 3 x 5 400m Run 25 KB Swin...

24
01
2012

Workout – Mon 23rd

By: Dave1

S&C Class Workout: A. Front Squat 4 x 5 B1. 1 Leg Deadlift 4 x 8/8 B2. 1 Arm DB Press 4 x 10/10 *for time: C1. DB Hang Squat Cleans 3 x 10 C2. Renegade Row 3 x 5/5 D. Hollow Position 3 x 12 seconds  

23
01
2012

Workout – Sat 21st

By: Dave1

Mixed Class Workout: A. Hang Power Clean 3 x 3 B. Squat 3 x 5 C. RDL 4 x 6 D. 1min Burpee test    

21
01
2012

Workout – Fri 20th

By: Dave0

S&C Class Workout: A1. Press 3,3,3,3,3 A2. Band Pullaparts 12,12,12,12,12 B1. Kb Swing 6 x 10 B2. 1Arm DB Push Press 6 x 6/6 Skill: Hollow Holds