S&C Class Workout: A. Split Jerk 2-2-2-2-2 (2mins rest) B. Weighted Chins 3 x 5 (3mins rest) then 3 rounds of; Ring Rows x 10 2KB Squat x 10 Burpees x 10 Fundamentals Class Workout: A. Split Jerk or Push Press 2-2-2-2-2 (2mins rest) B1. DB Thrusters 3 x 8 (1min rest) B2. Chins (or negativ...
S&C Class Workout: A1. Hang Power Clean 3,3,3,3,3 (2misn rest) A2. Ring Dips 3 x max (2mins rest) then 8 mins of KB Swing x 15 DB Push Press x 10 Fundamentals Class Workout: A1. ‘Perfect’ Pushups 4 x 5 (2mins rest) A2. Deadlift x 10 (2mins rest) then 4 rounds of: KB Swi...
Strength Class Workout: A. Squat – build up to heavy 5; 2 x 5 @90% (3mins rest) B. Push Press – build up to heavy 5; 2 x 5 @90% (3mins rest) C1. Plate Front Raise 3 x 10 C2. DB Lat Raise 3 x 10 C3. DB Seated Clean & Press 3 x 10 S&C Class Workout: A. Overhead Squat 3 x 3 S...
Strength Class Workout: A. Bench -> build up to heavy 3 B. Ring Pushups 2 x max (3mins rest) C. Pendlay Row 3 x 5 (3mins rest) D. Chins 2 x max (3mins rest) Mixed Class Workout ‘300 workout’ Pullups x 25 Deadlift x 50 (60kg / 40kg) Pushups x 50 Box Jumps x 50 Floor Wiper...
Mixed Class Workout: A. Overhead Squat 3 x 3 (3mins rest) B1. Snatch Push Press 3 x 3 (1min rest) B2. KB Snatch 3 x 10/10 (1min rest) B3. RDL 3 x 6-8 (3mins rest)
S&C Class Workout: A. Weighted Chins 5,4,3,2,1 (3mins rest) then 5 rounds of: 20 KB Swings 10 Push Press work : rest – 1:1 Fundamentals Class Workout: A. Bench Press 6,6,6,6 (3mins rest) then 5 rounds of: 20 KB Swings 10 Push Press work : rest – 1:1
S&C and Fundamentals Class Workout: Testing – 1rm Deadlift
S&C Class Workout: A. Box Jump – 10 mins to find max height B. Barbell Complex, 5 rounds of: 1 Power Clean 2 Hang Power Clean 2 Front Squats 2 Push Press C. Russian Twists 3 x 20 (1min rest) Fundamentals Class Workout: A. ShoulderPress 3,2,1,1,1 (3misn rest) then 7 min...
Strength Class Workout: A. Squat 3 x 5 @ 85% (3mins rest) B1. Shoulder Press 3 x 5 (1min rest) B2. Weighted Chins 3 x 5 (2mins rest) C1. Plate Front Raise 3 x 10 C2. DB Lat Raise 3 x 10 C3. DB Seated Clean + Jerk 3 x 10 S&C Class Workout: A. Squat 3,2,1,1,1 (3mins rest) then 10mins...