Archive for month: July, 2012
31
07
2012

Workouts – Mon 30th

By: Dave0

*Apologies for the poor updates on the site recently! I’ve been running around in circles getting the place ready for Matt – he’s here now, so everything should be back on track. Strength Class Workout: 5 rounds of; A. Deadlift x 5 (3mins rest) B. Shoulder Press x 5 (3mins rest) C....

27
07
2012

Workouts – Thu 26th

By: Dave0

S&C Class Workout: A. RDL 3 x 4-6 @50×1 (3mins rest) then 5 rounds of; Turkish Get Up x 1/1 45sec rest KB Swing x 15 45sec rest Bench Press or Inverted Row x 10 2mins rest     Fundamentals Class Workout: A. Bulgarian Split Squat 3 x 8/8 @30×1 (2mins rest) then 4 rounds of; Tu...

26
07
2012

Workouts – Wed 25th

By: Dave0

Strength Class: Workout: A. Squat 3 x 5 (3mins rest) B. Bench Press 3 x 5 (3mins rest) C. Knees to Elbows 2 x 10 (1min rest) D. DB Ext Rotation 3 x 10/10 @3011   S&C Class Workout: A. Bulgarian Split Squat 6, 6, 6 B1. Lying DB Press 3 x max B2. DB Row 3 x 15-20 C. 2 rounds of: 15 x Divebomb...

26
07
2012

Workouts – Tue 24th

By: Dave0

S&C Class Workout: A. Max height Box Jump -> 3 attempts B. Hang Power Clean 3 x 3 (2mins rest) then 5 rounds of; Hang Power Clean x 3 Push Ups x 10 KB Swing x 15 2mins rest     Fundamentals Class Workout: A. Deadlift build up to heavy 5 reps B. Push Up tech then 4 rounds of: Burpees...

24
07
2012

Workouts – Mon 23rd

By: Dave1

Strength Class Workout: 5 rounds of; Deadlift x 5 1min rest Shoulder Press x 5 1min rest Weighted Chins x 5 1min rest     S&C Class Workouts: A1. Shoulder Press 3 x 5 (1min rest) A2. Pendlay Rows 3 x 5 (2mins rest) then 3 rounds of; for 3minutes do -> 400m run x 1 and KB Swings for...

19
07
2012

Workouts – Thu 19th

By: Dave0

S&C Class Workout: A. Squat 3 x5 (3mins rest) then 5 rounds of; Push Press x 5 Renegade Row x 5/5 Box Jump x 5 1min rest     Fundamentals Class Workout: A. Squat 3 x5 (3mins rest) then 5 rounds of; Push Press x 5 Renegade Row x 5/5 Box Jump x 5 1min rest

19
07
2012

Workouts – Wed 18th

By: Dave0

Strength Class Workout: A. Deadlift -> build up to heavy 5 reps B1. Bench Press 3 x 5 (2mins rest) B2. Pendlay Row 3 x 5 (2mins rest) C. Tricep Extensions 3 x 12 (1min rest)     S&C Class Workouts: A1. Bench Press 8,8,8 A2. DB ‘Power Clean’ 10,10,10 B1. Pendlay Row 3 x10...

19
07
2012

Workouts – Tue 17th

By: Dave0

S&C Class Workout: 4 Rounds of: DB Split Squat x 8/8 1min Rest Weighted Chins x 8-12 1min Rest 1Arm DB Press x 8/8 1min rest then 1min Burpee Test (3mins rest) then Weighted Plank 2 x 60sec (1min rest)     Fundamentals Class Workout: 4 Rounds of: DB Split Squat x 8/8 1min Rest Weighted...

17
07
2012

Workouts – Mon 16th

By: Dave0

Strength Class Workout: A. Squat 3 x 5 (3mins rest) B. Walking Lunge 2 x 8/8 (2mins rest) C1. Press 3 x 5 (2mins rest) C2. Weighed Chins 3 x 5 (2mins rest) D. DB Ext Rotation 3 x 10/10 @30×1 (1min rest)   S&C Class Workout: A1. DB Snatch 3 x 5/5 (30sec rest) A2. Box Jump 3 x 10 (1min r...

13
07
2012

Workouts – Thu 12th

By: Dave0

S&C Class Workout: A. Press 3 x 5 (3mins rest) (B) then 7 mins AMRAP Box Jumps x 7 Burpees x 7 KB Swings x 7 C. Barbell Curls 2 x 12-15 (2mins rest) D. DB Ext Rotation 3 x 10/10 @30×1     Fudamentals Class Workout: A. Press 3 x 5 (3mins rest) (B) then 7 mins AMRAP Box Jumps x 7 Bu...