S&C Class 1 Workout: A. Dips @3011, 3 x 5; 3mins rest -or- DB Bench 3 x 10; 2mins rest B1. DB Row 3 x 12/12; no rest B2. DB Seated ‘Clean & Press’ 3 x 12; 90 sec rest C. Core Testing (Side Plank, Knees to Elbows, Sorensen Test) S&C Class 2 Workout: A. Dips @3011, 3 x...
S&C Class 1 Workout: A. Power Clean + Hang Power Clean x 1,1,1,1,1; 2mins rest B1. Chins 3 x 5; 1min rest B2. Seated DB Press 3 x 6; 2mins rest C. 500m Row Time Trial S&C Class 2 Workout: A. Hang Power Clean 5 x 2; 2mins rest B1. Chins 3 x 5; 1min rest B2. Seated DB Press 3 x 6; 2mins rest C...
S&C Class 1 Workout: A. Squat 3 x 3; 3mins rest *add weight to last week then 5 rounds of: DB Thruster R x 5 DB Thruster L x 5 Pushups x 7 Box Jumps (step down) x 9 S&C Class 2 Workout: A. Squat 3 x 5; 2-3mins rest *add weight to last week then 5 rounds of: DB Thruster R x 5 DB Thr...
Mixed Class Workout: A. Strength (catch Up) B1. DB Thruster 3 x 10; no rest B2. Knees to Elbows 3 x 10; 1min rest C1. Ring Holds 4 x 20sec; no rest C2. Farmers Walks 4 x 45sec; 90 sec rest
Mixed Class Workout: A. Romanian Deadlift @5011, 3 x6; 3mins rest then 3 rounds of: 400m Run 10 Dips 10 DB Hang Squat Clean Finisher: Bicep Curls 3 x 12-15; 1min rest
S&C Class 1 Workout: A. Hang Power Clean + Front Squat 1,1,1,1,1; 2mins rest (or catch up -> squat 3 x 5) then 3 rounds of Row 300m Knees to Elbows x 10 Rest 3mins DB External Rotation @3011, 3 x 10/10; 1min rest S&C Class 2 Workout: A. Hang Power Clean + Front Squat 1,1,1,1...
S&C Class 1 Workout: A. Dips @30×1, 3 x 5; 3mins rest -or- Seated DB Press @30×1, 3 x 6; 3mins rest B1. DB Row 3 x 12/12; no rest B2. DB Seated ‘Clean + Press’ 3 x 12; 90sec rest then partner workout 5 rounds (1person works / 1person rests) DB Push Press x 10 KB Swing x 10...
S&C Class 1 Workout: A. Power Clean + Hang Power Clean x 5 @75% B. Chins 3 x 5; 3mins rest then 5mins amrap KB Snatch x 5/5 Ring Push Ups x 5 Finisher: 50 Band Pullaparts S&C Class 2 Workout: A. Hang Power Clean 5 x 2@75% B. Chins 3 x 5; 3mins rest then 5mins amrap KB Snatch x 5/5 R...
S&C Class 1 Workout: A. Squat 3 x 5; 3mins rest -or (depending on training age) Squat x 5RM of the day, 2 x 5 @ 80% B. then 5 rounds of: Dips / Push Ups x 7 Burpees x 7 KB Swings x 7 C. Core Testing (Side Plank, Knees to Elbows, Sorensen) S&C Class 2 Workout: A. Squat 3 x 5 B1....
S&C Class 1 & 2 Workout: A. Snatch Push Press x 3 + Overhead Squat x 3 B. Hang Power Snatch 3,3,3 5 rounds of: Row @ 100% x15sec / 1min rest + 5 rounds of: Battle Rope @ 100% x15sec / 1min rest