S&C Class Workout: A. Front Squat 3 x 5 (3mins rest) B .KB Swing / Burpee ladder – @ start of each min, add a rep C. Weighted Plank Fundamentals Class Workout: Squat 3 x 5 then 5 rounds of: 200m Run 15 KB Swings 10 Push Ups
S&C Class Skill: KB Snatch Workout: A. Power Clean 1-1-1-1-1 B. Inverted Row 3 x 5(girls) – 10(guys) reps then 5 rounds of: 5 KB Snatch (each arm) 10 Push Ups 10 Box Jumps
1RM Testing 3 attempts on each movement Squat Press Deadlift *Warm ups as prescribed on the whiteboard
S&C Class Skill: Turkish Get Up / KB Snatch Workout: A. TGU 5 x 5 B. KB Snatch Ladder (rest in locked out position): Snatch every 4 seconds for 1 min (15reps each arm) Snatch every 5 seconds for 1 min (12reps each arm) Snatch every 6 seconds for 1min (10reps each arm) C. 400m run x 2 (2mins rest...
S&C Class Workout: 5 sets of: Power snatch x 1 + Overhead Squat x 3 RDL 3 x 8 @ 70% then 3 rounds of: 10 DB Hang Cleans 10 Box Jumps 10 DB Lunges Fundamentals Class Workout: A. Deadlift 5,5,5 then KB Swing / Burpee ladder – add a rep at the start of every min
S&C Class: Workout: Squat 5-5-5-5-5 @ 80% then 400m Run 21 KB Swings 21 Push Ups (girls 10) 400m Run 21 KB Swings 21 Push Ups (girls 10) 400m Run Fundamentals Class: Workout: A. Squat 5-5-5-5-5 B. Thruster 4 x 12 (1min rest) C. Plank – 90sec / side plank 30sec each side...
S&C Class Workout: Clean 2-2-2-2-2 then 3 rounds of: 15 Burpees 15 American KB Swings then 3 x 10 Weighted Sit Ups
Guys, just a reminder (in case you aren’t on the facebook page) this Saturday (the 26th) we have a few things going on… 1. At the 12 o’clock class – for most of you guys, it will be a testing session. We are going to see what your 1rep max is in the big lifts and this...
S&C Class Workout: A1. Bench Press 3 x 5 (1min rest) A2. KB Swing 3 x 15 (2mins rest) then 3 rounds of 200m Sprint 12 Push Press then Hollow Rock 10sec on/10sec off x 8 Fundamentals Class Workout: Deadlift 5,5,5 then 5 rounds of: 20sec DB Thrusters 30sec rest 20sec KB Swings 30sec...
S&C Class Workout: A1. Hang Power Snatch 3-3-3-3-3 A2. Box Jump 5-5-5-5-5 (3mins rest) B. RDL 4 x 6 C1. 2KB Step Ups 4 x 10 (5 each leg) C2. 2KB Swings 4 x 10 *partner workout – 1 works while 1 rests Fundamentals Class Workout: A1. Press 3 x 5 (no rest) A2. Band Pullaparts 3...