Strength Class Workout: A. Squat 5 x 5 @80%; 3mins rest B. Barbell Split Squat 2 x 8/8;1min rest C. Good Mornings 3 x 12; 1min rest S&C Class Workout: A. Squat 5 x 5; 3mins rest -> guys @80% girls @85% then Core Testing a. Side Plank 90seconds each side b. Tabata Sit Ups Fundamentals Class Wo...
Strength Class Workout: A. Press 5 x 5 @80%; 2-3mins rest B. 10 mins max reps strict chins C. 8 mins max reps ring dips / ring push ups D. Prone Flys 3 x 12; 1min rest E. Face Pulls 3 x 12; 1min rest Mixed Class Workout: A. Snatch Balance x 3 + OHS x 3 -> 3 sets B. Hang Snatch 1,1,1...
Mixed Class Workout: A1. Deadlift 3 x 3-5; 2mins rest A2. Seated DB Press 3 x 8-10; 2mins rest then KB Swing x 2mins (24/16kg) Rest 1min 5mins of: DB Hang Squat Clean x 6 Perfect Push Up x 6 Rest 1min KB Swing x 2mins (24/16kg)
S&C Class Skill: Turkish Getup / Wall walks Workout: A. Romanian Deadlift @50×1, 3 x 4-6; 3mins rest then 10mins AMRAP @80%: Wall Walks x 2 Weighted Lunge x 8/8 KB Swing x 15 Finisher: Ring Hold practice Fundamentals Class Skill: Turkish Getup / Wall walks Workout: A. Romanian Deadli...
S&C Class Workout: A. High Hang Power Snatch 3 x 3 B. Hang Power Clean + Push Press – build up to a heavy single then 5 rounds of: Scap Pullups (girls) x 5 / Ring Rows x max, perfect form (guys) KB Swing x 10 Box Jump x 5 30sec rest Fundamentals Class Workout: A. Snatch Push...
Strength Class Workout: A. Deadlift – find 1rm B. Press 4 x 1.1.1.1; 3mins rest C. Chins 3 x 5; 1min rest D. DB Ext. Rotation 2 x 10/10; 1min rest S&C Class Workout: A. Front Squat – find 1rm -or- Split Squat 3 x 8/8; 1min rest 8mins AMRAP *Push up 5 Burpees 10 KB Swings *@ th...
Mixed Class Workout: A. High Hang Power Snatch x 1 + OHS x 3 -> 5 sets B. 7mins AMRAP Box Jump x 1 DB Snatch x 2/2 Box Jump x 2 DB Snatch x 4/4…. C. FLR – 2mins
S&C Class Workout: A. Press 3,2,1,1,1; 3mins rest B. Every minute on the minute for 10mins; Kb Swing x 10 Deficit Pushups x 5 Fundamentals Class Workout: A. Press 3,2,1,1,1; 3mins rest B. Every minute on the minute for 10mins; Kb Swing x 10 Deficit Pushups x 5