S&C Class Workout: A. Deadlift 3,3,3 B. 3 rounds of (2mins on / 1min off) Burpee x 5 KB Swing x 10 C. Weighted Plank 2 x 40 sec Fundamentals Class Workout: A. Deadlift 3,3,3,3,3 B1. DB Thruster 5 x 15 B2. DB High Pull 5 x 15 C. Weighted Plank 2 x 30sec
S&C Class Workout: A. Hang Power Clean 3rm -> 3 x 2 @ 90% B. Push Press 3rm -> 3 x 2 @ 90% then 5 rounds of; DB Hang Squat Clean x 5 Box Jump x 10 Fundamentals Class Workout: A. Hang Power Clean -> build up to challenging 3 reps B. Press 3 x 5 (3mins rest) then 5 rounds of...
S&C Class Workout: A. Turkish Get Up (10 mins practice) B. Overhead Squat -> work up to 3rm 4 rounds of: C1. Overhead squat x 10 (70% of B) C2. 400m Run (3mins rest) Fundamentals Class Workout: A. Turkish Get Up Practice (10mins) B. Squat 3 x 5 (3mins rest) then 5 rounds of: C1....
This post is probably a few days late but I have been running around like a headless chicken cleaning the gym, writing up diet plans and getting classes and sessions set for the coming weeks. Firstly I just want to say a huge THANK YOU to everyone that has brought friends down, to the new folks that...
Mixed Class Workout: A. Single Leg Deadlift 3 x 6/6 @ 3111 (1min rest) B. Bench Press 3 x 4-6 @ 30×1 (3mins rest) C. Inverted Ring Row 3 x 5-10 @ 2111 (2mins rest) then 6 rounds of; Jumping Lunge x 5/5 KB Swing x 20
S&C Class Workout: A. Front Squat 3 x 5 (3mins rest) then 400m Run ————————————– 4 Rounds of: Overhead Squat x 10 KB Swing (Heavy) x 10 Push Up x 10 —————————...
S&C Class Workout: A. Split Jerk 2-2-2-2-2 B. Hang Power Clean 2-2-2-2-2 C1. Box Jump x 10 (no rest) C2. KB Swing x 20(no rest) Finisher: Tabata Sit Up Fundamentals Class Workout: A. Squat 3 x 5 (3mins rest) then 400m Run ————————...
S&C Class Workout A. Press 3 x 4-6 @ 30×1 (3mins rest) then 4 rounds of: 400m run Push ups x 20 (girls 12) 3mins rest then DB Ext. Rotation 3 x 10 @30×1 Fundamentals Class Workout: A. Press 3 x 4-6 @30×1 B1. Renegade Row 3 x 6/6 (no rest) B2. Dumbell Step Up 3 x 6/6...
Mixed Class Workout: A. Deadlift 3 x 3 (3mins rest) then 4 rounds of: Deadlift x 4 (Touch and Go 70% of A) KB Swing (Heavy) x 5 Burpees x 6 Rest 4:30 then Weighted Situp 3 x 8-12 (1min rest)
Mixed Class Workout: A. Split Jerk 2-2-2-2-2 B. Bench Press 3 x 4-6 @30×1 (3mins rest) or Squat 3 x 4-6 @30×1 (3mins rest) C. then at the start of every minute (for 12 minutes) DB Hang Squat Clean x 5 DB Squat x 5 DB Push Press x 5