Archive for month: April, 2012
30
04
2012

Workout – Mon 30th

By: Dave0

Mixed Class Workout: A. Squat*3 x 4-6 @ 30×1 (3mins rest) *Front Squat depending on where your %’s are at -> 85%-100% B1. Weighted Lunge 4 x 3/3 (no rest) B2. Jumping Lunge 4 x 10/10 (2mins rest) C1. KB Swing 5 x 20 (no rest) C2. Front Leaning Rest x 45sec (no rest)  

28
04
2012

Workout – Sat 28th

By: Dave0

Mixed Class Workout: A. Ground to Overhead (power clean -> push press) then; 400m run x 1 ——————— 6rounds of: Ring Rows 5-10 Push Ups 5 – 10 ——————— 400m run  

27
04
2012

Workout – Fri 27th

By: Dave1

Mixed Class Workout: A. Squat 5 x 5 @ 85% (3mins rest) then 7 mins of DB Hang Squat Clean x 5 DB Squat x 5 DB Push Press x 5 rest 30 seconds  

26
04
2012

Workout – Thu 26th

By: Dave0

S&C Class Workout: Turkish Get Up Practice A. Bench Press 3 x 6-8 @50×1 B. Barbell Row 3 x 6-8 @ 30×0 C. 4 rounds of: KB Swing x 15 KB Topside Halfmoons x 10/10     Fundamentals Class Workout: A. Strength 3 x 5 B. 5 rounds of: KB Swing x 10 KB Topside Halfmoons x 5/5 KB Squat...

26
04
2012

Workout – Wed 25th

By: Dave1

S&C Class Workout: A. Deadlift 4,4,4,4 B. Barbell Complex – 5rounds of; Hang Power Clean 10 Push Press 10 Front Squat 10 Deadlift 10   Fundamentals Class Workout: A. Deadlift 4,4,4,4 B. Ring Rows 3 x 5-8 C1. KB Swing x 15 x 4 (no rest) C2. FLR x 45sec (no rest)   Thanks to Fergus...

24
04
2012

Workout – Tue 25th

By: Dave1

S&C Class Workout: A. Power Clean – find 1RM (take 10minutes) B. Power Clean x 2 (80% of A) @ start of each minute for 10minutes C. Ring Rows 3 x max (2mins rest) D1. DB Hang Squat Cleans 3 x 5 (no rest) D2. Box Jump 3 x 10 (no rest)     Fundamentals Class Workout: A. Squat 3 x 6...

23
04
2012

Workout – Mon 24th

By: Dave1

Mixed Class Workout: A. Press 1rm (take ten minutes including warm ups, 3 attempts) B. Push Press 3,3,3,3 C. 5mins of; DB Thruster 10 + 1 push press Burpees 5 D. 800m run (recovery, 65%)  

23
04
2012

Workout – Sat 21st

By: Dave1

Mixed Class Workout: A. Squat 3,3,3,3,3 B1. Ring Push Ups 3 x max (no rest) B2. Chinese Row x 3 15/15 (2mins rest) C. 400m run x 2 (2mins rest)    

19
04
2012

Workout – Wed 18th

By: Dave0

S&C Class Workout: A. Hang Power Snatch 2-2-2-2-2 B. RDL 3 x 5 (2mins) then 3 rounds of: (3mins work / 2.30 rest) 400m run KB Swings for remainder of time     Fundamentals Class Workout: A. Squat 5,5,5 B. Skill: KB Swing / American Swing C. Thurster 4 x 12-15 (1min rest) D. Russian Twi...

17
04
2012

Workout – Tue 17th

By: Dave0

S&C Class Workout: A. Hang Power Clean – work up to a heavy single B. Hang Power Clean 3 x 2 – 80% of A then 4 rounds of: DB Hang Squat Clean x 10 Box Jump x 10 ‘test’ 2mins side plank each side     Fundamentals Class Workout: A. Deadlift – build up to hea...