So the emphasis this week was on keeping the body moving, working on mobility and stretching out any stiffness from the previous 4 weeks. We could opt to keep the foot on the gas and trying to PR every week but this is a sure fire way to burn out. Every so often we need a chance to recover and let t...
Strength Class Workout: A. Split Squat 3 x 8/8 (2mins rest) B. Bench Press 3 x 5 (3mins rest) C. Barbell Row 3 x 5 (3mins rest)
S&C Class Workout: A. Skipping 2 x 1 min rounds. B1. Team Sandbag Carry: 200m on/ 400m off for 8mins. B2. Team Med Ball throw and Sprawl: 1 min on/1 min off for 10mins. B3. 5 Push-up, 10 KB Swing in team of 3 for 1 min on/off for 10 mins Fundamentals Class Workout: A. Squat: 4 x 8 for technique....
Strength Class Workout: A. Squat 3 x 5 (3mins rest) B1. Press 3 x 5 (1min rest) B2. Weighted Chins 3 x 5 (mins rest) C. Barbell Curls 2 x 12-15 D. DB Ext Rotation 3 x 10/10 @30×1 S&C Class Workout: A. Overhead Squat 10,10,10,10 (2mins rest) B. Push Press 3 x 3 @80% (2mins rest...
As of tomorrow, the 25th of June there are 3 new Strength classes added to the timetable. **These classes will be on Mondays and Wednesdays at 6 o’clock and Saturdays at 11 o’clock** We are getting more athletes heavily involved in other sports and a program based around general fitness...
Mixed Class Workout: A. Hang Power Clean – work up to heavy double B. Hang Power Clean – @ start of every min perform 2 reps of A @ 80% C. then 5 rounds of (The Magic 50); DB Snatch 5/5 DB Swing 5/5 Burpees x 10 Rest 45sec – 1min
S&C Class Workout: A. Deadlift -> work up to heavy triple then 10 mins of: Turkish Get up x 1 + One arm Swing x 5 (each arm) Inverted Ring Rows x 5 then 5 mins of: KB Swing x 15 Push Ups x 10 Fundamentals Class Workout: A. Squat 3 x 5 (3misn rest) then 3 rounds of: KB Swing x 20...
S&C Class Workout: A. Mid Hang Clean Pull 2-2-2 B. Hang Power Clean – 5 attempts @ 1RM C. 400m run x 2 (2mins rest) D. Test: Tabata Sit Ups Fundamentals Class Workout: A. Mid Hang Clean Pull 2-2-2-2 B. Press 3,3,3 (3mins rest) C. then 4 rounds of; DB Snatch x 5/5 DB Swing x 5...
S&C Class Workout: A. Overhead Squat 3,3,3,3,3 B1. Ring Push Up x 15 (1min rest) B2. Weighted Walking Lunge 3 x 20/20 (2mins rest) C1. Chins / Ring Rows x 5 (no rest) C2. KB Swings x 12 (no rest) D. DB Ext Rotation 2 x 10/10 @30×1 Fundamentals Class Workout: A. Deadlift 5,5,5...
Mixed Class Workout: A. Squat x 3,2,1,3,2,1 (3mins rest) B. Chins 3 x max / Inverted Row 3 x max (2mins rest) then 5mins of: C1. KB Split Squat x 5/5 C2. KB Swing x 15