S&C Class Workout: A. Front Squat 3,2,1,1,1; 3mins rest B. Everyminute on the minute (8mins): DB Hang Squat Clean x 3 Clapping Push Up x 5 C1. KB Swing x 30sec x 4; no rest C2. FLR x 30sec x 4; no rest Fundamentals Class Workout: A. Front Squat 5,5,5; 3mins rest B. Everyminute on t...
S&C Class Workout: A1. RDL@4011 4 x 4-6; 30sec rest A2. Ring Push Ups 4 x max (-2); 3mins rest then 3 rounds of; 15 KB Swings (heavy) 10 DB Hang Squat Cleans 400m run * I will be away till Tuesday as I am over in Cardiff helping Paul with his weigh in for Saturdays fight on Cage Warriors...
S&C Class Workout: A. Power Clean x 2 + Push Press x 1 -> 5 sets B. Mid Hang Power Clean 3 x 3; 2mins rest then 5 rounds of; 1arm KB Swing x 8/8 1arm DB Clean + Press x 4/4 Fundamentals Class Workout: A. Power Clean x 2 + Push Press x 1 -> 5 sets B. Push Press 3 x 3; 2mins re...
Strength Class Workout: A. Squat 5rm -> 90% 2 x 5;3mins rest B1. 1arm DB Press 3 x 10/10; 1min rest B2. Chins 3 x max -2; 3mins rest C1. Barbell Curls 3 x 10-12; 1min rest C2. Ring Push Ups 3 x 15; 1min rest D. DB Ext Rotation 2 x 10/10; 1min rest S&C Class / Fundamentals Class...
Mixed Class Workout: A. Hang Power Clean 3 x 3; 2mins rest B. Split Jerk 2,2,2 / or Push Press 3,3,3; 2mins rest C. Hang Power Clean & Push Press 2,2,2; 2mins rest then 4 rounds of: KB Topside Halfmoon x 10/10 KB Swing x 15 Clapping Pushup x 8
S&C Class Workout: A. Weighted Chins 3 x 5;3mins rest B1.RDL 3 x 4-6; 1min rest B2. Weighted Step up 3 x 8/8; 1min rest B3. Double KB Swing 3 x 15; 1min rest B3. Renegade Row 3 x 8/8; 3mins rest Fundamentals Class Workout: A. RDL 3 x 4-6; 3mins rest B1. Weighted Step up 3 x 8/8; 1min rest B2. Do...
Strength Class Workout: A. Press 5 x 5; 3mins rest B. Speed Squqt @ 55% C. 1arm Lying DB Press 2 x 8/8 D1. Hammer Curl 3 x 10 D2. Pinchgrip shrugs on hex db’s 3 x 15 D3. Rolling DB Extensions 3 x 10 S&C Class Workout: A. Press 5,5,5,5,5; 3mins rest B1. Double DB Snatch x 30sec x 5;...
S&C Class Skills/ Tech: Muscle Snatch, Snatch Push Press, Hang Power Snatch Workout: A. High Hang Power Snatch 2-2-2-2-2 B. @ start of every minute for 8 mins -> A x 3 C. Single Leg Deadlift 3 x 6/6; 1min rest D. Burpees x 1min / 1min rest – 2 rounds Fundamentals Class Ski...
Strength Class Workout: A. Squat – 5rm; 2 x 5 @90%; 3mins rest B1. 1arm DB Press 3 x 10/10; 1min rest B2. Inverted Ring Row @20×1 3 x10; 2mins rest C1. Plate Front Raise 3 x 10; 1min rest C2. DB Lat Raise 3 x 10; 1min rest C3. Seated DB Clean & Press 3 x 10; 1min rest S&C C...
Mixed Class Workout: A. RDL 3 x 4-6 @50×1; 3mins rest B. Shoulder Press 3 x 8-10 @20×1; 3mins rest then 3 rounds of; 3mins on / 3mins off 400m Run KB Swings x max