11
03
2012
Workout – Sat 10th
Mixed Class Workout: A. Push Press 3-3-3-3-3 B. Mid Hang Power Clean 2-2-2-2-2 C. Hang Power Clean 2-2-2-1-1 D. 1min burpee challenge
09
03
2012
Workout – Fri 9th
Mixed Class Workout: A. Bulgarian Split Squat 3 x 8/8 B. 1arm DB Bench Press 3 x 8/8 then 4 rounds of: 3mins on / 1min off DB Snatch 3/3 Push Up 6 Squat 9
09
03
2012
Workout Thu 8th
S&C Class Workout: A. Deadlift 2-2-2 B. Push Press 2-2-2-2 then 20-15-10-5 of; DB Hang Squat Clean Renegade Rows (10/10 – 8/8 – 6/6 – 4/4) KB Swing Fundamentals Class Workout: Skill: Zombie Squat Front Squat 5-5-5 Skill: KB Swing then @ the top of the minut...
09
03
2012
Workout – Wed 7th
S&C Class Workout: A. Squat 5 x 5 across at 80-85%, or 5 x 3 @90-95%. B1. Press 8,8,8 B2. Inverted row 3 x max. C. BB Complex (Snatch-grip DL/ Hang Power Snatch/ OH Squat/ Back Squat/ BTN Push-press) Fundamentals Class Workout: Skill: Overhead Squat Deadlift 5,5,5,5 7 rounds of 3 x Push-up...
07
03
2012
Workout – Tue 6th
S&C Class Workout: A. 5 sets of; Mid Hang Clean Pull (x2) + Hang Power Clean (x1) then Tabata mash-up; Box Jump KB Swing Fundamentals Class Workout: A. Press 5-5-5-5 B. Push Press 3-3-3-3 then 5 rounds of; 5 DB Thrusters 8/8 Stepping Lunge 15 KB Swings
05
03
2012
Workout – Mon 5th
Mixed Class Workout: A. RDL 4 x 6 (5seconds negative) B1. Inverted Row x 10 B2. Push Ups x 10-20 B3. 400m Run *90 seconds rest* then accessory work, arm workout! 3 rounds of: DB Alternating Curls x 12/12 DB Tricep Extension x 12 1min rest
03
03
2012
Workout – Sat 3rd
S&C Class Workout: A1. Mid Hang Clean Pulls 2-2-2-2-2 A2. Box Jumps 5-5-5-5-5 B. Hang Power Clean 2-2-2-2-2 then 7 rounds for time 7 Box Jumps 7 Burpees 7 KB Swings
03
03
2012
Workout – Fri 2nd
S&C Class Workout: A. Bulgarian Split Squat 3 x 8/8 B. Single Leg Deadlift 3 x 8/8 then 5 rounds of: DB Snatch x 5/5 Ring Row x 5 Burpees x 10 rest 45seconds
02
03
2012
Workout – Thu 1st
S&C Class Workout: Press 5,5,5,3,3 then 20-15-10-5 DB Hang Squat Cleans DB Renegade Row KB Swing Fundamentals Class Workout: Press 5,5,5,3,3 then 4 rounds of: Inverted Row x 8-10 (45sec rest) Walking Lunge x 10/10 (45sec rest) DB Push Press x 10 (45sec rest)
02
03
2012
Workout – Wed 29th
S&C Class Skill: Zombie Squat Workout: A. Front Squat: 5,5,5,5,5 B1. Bench Press: 3 x 8 @ 75% B2. Band Pull-apart: 3 x 15 C. 5 rounds of : Push-up x 10 Mountain Climbers x 10/10 Burpees x 10 Squat x 10. Fundamentals Class Skill: TKE’s Workout: A. Bench Press: 10, 8, 6...