S&C Class 1 Workout: A1. Romanian Deadlift @5011, 3 x 4-6; 1min rest A2. Wall Walk 3 x 3; 2mins rest then 5 rounds of: KB Swing x 15 DB Hang Squat Clean x 10 Inverted Row x 5 1min rest S&C Class 2 Workout: A1. Romanian Deadlift @5011, 3 x 4-6; 1min rest A2. Seated DB Press 3 x...
S&C Class 1 Workout: A. Snatch Balance 3 x 3 B. Bench Press 1,1,1; 3mins rest C. Burpees 3 x 1min on / 1min off S&C Class 2 Workout: A. Snatch Balance / Overhead Squat Skill Work B. Bench Press 1,1,1; 3mins rest C. Burpees 3 x 1min on / 1min off D. Side Plank x max (90sec) each...
S&C Class 1 & 2 Workout: A. Power Clean 1,1,1; 2-3 mins rest B. Push Press 3,3,3; 2mins rest then 3 rounds of: KB Topside Halfmoons x 10/10 KB Swing x 15 Burpees x 10
S&C Class 1 Workout: A. Squat 1,1,1; 3mins rest *attempt PR on 2nd / 3rd rep then 2 rounds of: 5mins work / 2mins rest KB Snatch x 5/5 Push Up x 10 Squat x 15 S&C Class 2 Workout: A. Squat 3 x 5 or 3 x 3; 3mins rest then 2 rounds of: 5mins work / 2mins rest 1arm KB Swing x 5/5...
Mixed Class Workout: A. Press 3 x 3 or 3 x 5; 3mins rest then 3 rounds of: 60seconds KB Swings 60seconds Rest 60seconds Push Ups 60seconds Rest 60seconds Box Jumps 60seconds Rest 60seconds Sit Ups 60seconds Rest *partner workout – 1 person works / 1 person rests
Mixed Class Workout: A. Deadlift 3,3,3; 3mins rest B. Thrusters 3 x 12; 1min rest C. Deadbugs 5 x 15sec
S&C Class 1&2 Workout: Skill: Snatch Push Press / OHS A. Snatch Balance 3 x 3 B. High Hang Snatch 1,1,1 then 5 rounds of: Box Jump x 5 DB Hang Squat Clean x 10 Push Up x 15 (10) 1min rest then DB Ext Rotation @3011, 2 x 10/10; 1min rest
S&C Class 1 Workout: A1. Bench Press 3,3,3; 30sec rest A2. KB Swing (Heavy) 15,15,15; 3mins rest B1. DB Push Press 3 x 10; no rest B2. Renegade Row 3 x 10/10; -> work:rest – 1:1 C. Weighted Plank 2 x 1min; 1min rest S&C Class 2 Workout: A1. Shoulder Press 5,5,5; 30sec...
S&C Class 1 Workout: A. Power Clean 1,1,1,1,1; 2mins rest then 5 rounds of: 5 Hang Power Clean 10 KB Swings 5 Push Ups 3mins rest S&C Class 2 Workout: A. Mid Hang Clean Pull 3 x 3; 2mins rest then 5 rounds of: 5 Hang Power Clean 10 KB Swings 5 Push Ups 3mins rest
S&C Class 1 & 2 Workout: A. Squat 3 x 3; 3mins rest *add weight to last weeks numbers 3 Rounds of 5mins work / 2mins rest 5 Chins / Ring Rows 10 Push Ups (girls 7) 15 Squats