Workout – Tue 28th

Posted by on Feb 29, 2012 in workouts | 1 comment

S&C Class

Workout:

A. Tall Clean 2-2-2-2-2

B. Hang Clean 2-2-2-1-1-1

C. KB Swing 4 x 20 @ the top of every minute

D. Weighted Plank 2 x 1min

 

Russian Swings

 

Fundamentals Class

Workout:

A. Front Squat 3 x 5

then 3 rounds of;
Inverted Rows x 5-10
KB Squats x 10
Burpees x 10

then

Weighted Sit Up 3 x 12

Workout – Mon 27th

Posted by on Feb 28, 2012 in workouts | 1 comment

Mixed Class

Workout:

A. Deadlift 5,5,5 or (if training longer than 6months) 3,3,3

then partner workout:

15mins of:
partner #1: 400m run
partner #2: DB Push Press x 10/10 , Chinese Row x 10/10

 

Team meeting, deciding who's gonna lift the weight...

Workout – Sat 25th

Posted by on Feb 25, 2012 in workouts | 0 comments

Mixed Class

Workout:

A. Tall Clean 2-2-2-2-2

B. Mid Hang Clean Pull 3-3-3-3-3

then 3 rounds of;

KB Topside Halfmoons x 10/10
Box jump x 10

then 400m run x 1

Rich on the box jump

Workout – Fri 24th

Posted by on Feb 25, 2012 in workouts | 1 comment

Mixed Class

Workout:

A. Bulgarian Split Squats 3 x 8/8

B. Single Leg Deadlift 3 x 8/8

then 4 rounds of:
Db Snatch x 5/5
KB Swing x 15
Squat x 20

 

Great balance and posture!

Workout – Thu 23rd

Posted by on Feb 24, 2012 in workouts | 1 comment

S&C Class

Workout:

Front Squat 5,5,5,5,5

then

400m Run
——————————–
5 rounds of;
10 DB Hang Squat Cleans
5 Inverted Ring Rows
——————————–
400m run

Practice:

Hollow Position

 

Fundamentals class working the ring rows

 

Fundamentals Class

Workout:

A1. Push Press 3,3,3,3,3
A2. Band Pullaparts 10,10,10,10,10

then

5 rounds of;
5 Inverted Ring Rows
10 DB Thrusters

2mins rest then;

400m run