Workout – Sat 29th
Mixed Class Workout: A. Box Jump -> 12 mins find 1rm B. Deadlift -> 15mins find 1rm C. Row x 4mins (for distance)
Mixed Class Workout: A. Box Jump -> 12 mins find 1rm B. Deadlift -> 15mins find 1rm C. Row x 4mins (for distance)
Mixed Class Workout: A. Overhead Squat 3 x 3; 3mins rest B. Bench Press 3 x 5; 2mins rest then 5 rounds of: DB Hang Squat Clean x 5 Renegade Row x 5/5 then DB External Rotation 2 x 10/10; 1min rest
S&C Class 1 & 2 Workout: A. Push Press 3 x 3 (Band Pullapart x 15 between sets) then 10Burpees 15 KB Swings 10 Burpees 12 KB Swings 10 Burpees 9 B Swings 10 Burpees then FLR on rings -> accumulate 3mins
S&C Class Workout: A. Chins 3 x 5; 3mins rest B. 1arm DB Bench Press 2 x 12-15; 2mins rest then 3 rounds of: Row 30sec @100% Box Jump x 10 DB Thruster x 10
S&C Class 1& 2 Workout: A. Front Squat @80-85% 3 x 5; 3mins rest B. Dumbbell Row 3 x 10/10; 90 sec rest then 400m Run 40 Sit Ups 40 Push press (30/20) 40 Sit Ups 400m Run
S&C Class 1 & 2 Workout: A. Box Jump – 3 attempts at max height B. Hang Power Snatch + Overhead Squat 1,1,1,1,1 then 5 mins of: DB Snatch R x 5 DB Snatch L x 5 Dips / Push Ups x 5
Mixed Class Workout: A. Snatch Push Press x 3 + OHS x 3 -> 3 rounds B. Snatch Balance 3 x 3 C. Hang Snatch 1,1,1,1,1 then 3 rounds of: 3mins work / 1min rest 3 DB Hang Squat Clean 6 Push Ups 9 Squats
Mixed Class Workout: A. Split Squat @3011, 3 x 6/6; 90sec rest B1. DB Row 3 x 12/12; 30sec rest B2. Face Pulls 3 x 12; 90sec rest then 3 rounds: Farmers Walk 45sec DB Push Press x 15 Russian Twists x 10/10 Plyo Push Up x 5 2mins rest
S&C Class 1 & 2 Workout: A. Deadlift 3 x 3 (up to 80%) then 5 rounds of DB Thruster x 5 Chins x 5 Box Jump x 5
S&C Class 1 Workout: A. Push Press 3 x 3; 3mins rest B. Single Arm DB Bench 2 x 15/15; 2mins rest Then ‘Tailpipe’ (courtesy of Gym Jones) 3 rounds of: Partner 1: 250m Row Partner 2: KB Rack Hold S&C Class 2 Workout: A. Shoulder Press 3 x 5; 3mins rest B. Single Arm DB Bench 2 x 1...