Mixed Class Workout: Single Leg Split Squat 3 x 8/8 or Single Leg Deadlift 3 x 6/6 then 5 rounds of; DB Thruster – 30 seconds work / 30 seconds rest Ring Row or KB Swing – 30 seconds work / 30 seconds rest Russian Twists – 30 seconds work / 30 seconds rest
S&C Class Workout: A. Push Press 3,3,3,3,3 then 400m Run —————– 5 Rounds of: DB Snatch 5/5 Pushup 10 Box Jump 12 —————– 400m Run Fundamentals Class Workout: A. Push Press 3,3,3,3,3 then 400m Run ——...
S&C Class Skill: Zercher Squat Workout: A. Front Squat 10, 8, 5, 3 B1. Neutral Grip DB Bench Press 8, 8, 8, 8 B2. Ban Pull Apart 12, 12, 12 C. Burpee ladder (@ start of every min) 5 – 14 Fundamentals Class Workout: A1. Floor Press 8, 8, 8, 8, 8 A2. DB ‘Power Clean...
S&C Class Workout: A. Mid Hang Power Clean 3-3-3-3-3 B. Hang Power Clean – take 10mins to find 1rm of day C. Hang Power Clean (70% of B) x 2 @ start of every minute for 10 minutes then 3 rounds of: 10 Burpees 15 KB Swings Fundamentals Class Workout: A. Squat 5,5,5 5 rounds of: 5 Rin...
Mixed Class Workout: A. Deadlift 3x 5 @ 80% B1. Ring Push Up 3 x max B2. DB Row 3 x 15/15 C. 400m run x 2 (1.30 rest)
Mixed Class: Workout: A. Mid Hang Clean Pull 3-3-3-3-3 B. Hang Power Clean 2-2-2-1-1 then 3 rounds of: Push Ups 10-20 KB Swings (Heavy) 15 400m run
S&C Class Workout: A. Front Squat 5-5-5 B. Bench Press 5-5-5 then 5 rounds of: Double KB Swings 10 Weighted KB Lunge 5/5 Weighted Situp 10 Fundamentals Class Workout: Deadlift build up to heavy set of 5 Band Pullaparts 3 x 12 then 5 rounds of: Double KB Swings 10 Weighted KB Lunge...
S&C Class Workout: A. Deadlift 5-5-5-5 or 3-3-3-3 B1. Push Press 8-8-8-8 B2. DB Rows 20-20-20 C. Russian Twist 2 x 8 Fundamentals Class Workout: A. Press 5-5-5-5-5 B. 1arm Row 3 x 20 C. Widowmakers x 30 for time
S&C Class Workout: A. Hang Power Clean 5 x 3 B1. Thruster 15-10-5 B2. Burpees 15-10-5 C. Push Ups 3 x max reps Conor squatting 100kg for 30 reps (almost being made squat 31) Fundamentals Class Workout: A. Squat 3 x 5 then 8 mins of: 10 KB Swings 5/5 DB Lunges 5/5 DB Punch n’...
So not only am I back from holidays, so is the internet guy – apologies for the lack of updates! By all accounts people were hitting PR’s and Conor was more than happy with the work done – great stuff everyone! This week we are starting another 4 week cycle (that will be two, back...