Mixed Class Workout: A. Shoulder Press Cluster 1.1.1.1 x 4 (2mins rest) B. Ring Rows 3 x 5-10 (2mins rest) or DB Row 3 x 15/15 (2mins rest) then 4 rounds of: Dumbell Ladder (ascending weights) Right then Left – 30seconds rest between arms DB Power Clean DB Push Press DB Snatch DB Push Press...
Mixed Class Workout: Deadlift -> Build up to heavy 3 / 5 reps then 5 rounds of: Deadlift x 4 (75% of A) (Ring) Push Ups x 10 KB Swing x 15 Rest 3mins then 400m run x 1
Mixed Class Workout: A. Squat 3,3,3 5mins of; DB Hang Squat Clean x 5 DB Push Press x 5 DB Squat x 5 DB Push Jerk x 5 30seconds rest then Side Plank (2mins each side)
S&C Class Workout: A. Bench Press 3 x 4-6 @ 50×1 B. Barbell Row 3 x 4-6 @30×1 then 400m Run 100 KB Swings 400m Run Fundamentals Class Workout: A. Push Press 3,3,3,3,3 then 3 rounds of: 400m Run 15 KB Swings 15 (Ring) Push Ups then; Side Plank (aim for 2mins each side)
S&C Class Workout: A. Split Jerk 2,2,2,2,2 (2-3mins rest) B. Hang Power Clean 3,3,3,3,3 (2-3mins rest) C. Clean Pull 3 x 3 (2mins rest) 5 rounds of; D1. DB Snatch 5/5 D2. Inverted Ring Rows 5 D3. Box Jump (mid thigh) 5 Fundamentals Class Workout: A. Squat 3 x 5 (3mins rest) Ladder:...