Archive for month: February, 2012
19
02
2012

Workout – Thu 16th

By: Dave2

S&C Class Workout: Hang Power Clean 2,2,2,2,2 then 6 rounds of: 5 (Ring) Push Ups 10 DB Hang Squat Cleans 15 Box Jumps   Fundamentals Class Workout: Deadlift – build up to heavy 5reps then 7mins, at the start of every min; 5 DB Hang Squat Cleans 5 DB Squats 5 DB Push Press

14
02
2012

Workout – Tue 14th

By: Dave1

S&C Class Workout: Mid Hang Clean Pull 3,3,3,3,3 then 5 rounds of: Hang Power Clean x 5 Burpees (as fast as possible) x 10 2mins rest then 15-12-9 DB Hang Squat Cleans DB Push Press   Fundamentals Class Workout: Press 5,5,5,5,5 then 30 DB Thrusters 10 KB Swings 20 DB Thrusters 20 KB Swings...

13
02
2012

Workout – Mon 13th

By: Dave1

Mixed Class Workout: Squat 5,5,5,5,5 then partner workout (*only 1 person working at a time) 8 rounds of: Weighted Lunge x 10/10 KB Swing x 20 Push Ups x 10 (or 20 on knees)    

12
02
2012

Workout – Sat 11th

By: Dave1

Mixed Class Workout: A. Press 5,5,5,5,5 B. Push Press 2,2,2,2 then 4 rounds: (courtesy of Matt Wichlinski) C1. KB Topside Halfmoons x 10/10 (no rest) C2. KB Swing x 12  

12
02
2012

Workout – Fri 10th

By: Dave1

Mixed Class Workout: A. Deadlift -> build up to a heavy 5reps then 3 rounds of: 400m run 21 KB Swings 12 Push ups  

09
02
2012

Workout – Thu 9th

By: Dave0

S&C Class Workout: A. Mid Hang High Pulls 3,3,3,3,3 B. Hang Power Clean 2,2 then @ the start of every min for 10mins: 5 DB Hang Squat Cleans 5 Box Jumps   Fundamentals Class Workout: A. DB Hang Squat Clean 5 x 5 B1. 2H KB Swing 4 x 10 B2. Negative Push Up 4 x 5 C. Deadbugs 3 x 12

09
02
2012

Workout – Wed 8th

By: Dave0

S&C Class Workout: A1. Floor Press 10, 10, 10, 10, 10 A2. Floorwipers 8, 8, 8, 8. B. Barbell Complex : 1, 1, 1, 1. ( Deadlift x 5, BB row x 5, Front Squat x 5, Push Press x 5, Back Squat x 5)   Fundamentals Class Workout: A. Push Press up to a 3RM. B. Sumo DL 5, 5, 5. C. DB Thruster x 5/ Re...

08
02
2012

Workout – Tue 7th

By: Dave0

S&C Class Workout: A. Bulgarian Split Squat 2 x 8/8 – sub max B. Squat 3 x 5 then 2 rounds as fast as possible: 10 Push Ups 12 DB Hang Squat Cleans 400m Run   Fundamentals Class Workout: A. Bulgarian Split Squat 2 x 8/8 – sub max B. Squat 3 x 5 C1. DB Thruster 3 x 15 (no rest) C...

06
02
2012

Workout – Mon 6th

By: Dave0

Mixed Class Workout: A. 1arm DB Press 2 x 8/8 B. Press 5,5,5 C1. Hand to Hand KB Swng 10/10 (no rest) C2. Burpees 10 (no rest) D. Weighted Plank 2 x max

06
02
2012

Workout – Sat 4th

By: Dave1

Mixed Class Workout: A. Mid Hang High Pull 3,3,3,3,3 B. Hang Power Clean 2,2,2,2 C. Inverted Row 3 x max then, ‘Magic 50‘ (from Rosstraining.com) 5 rounds of: 5 DB Snatch (R) 5 DB Snatch (L) 5 DB Swing (R) 5 DB Swing (L) 10 Burpees (45sec – 1min rest)