Mixed Class Workout: Single Leg Testing + Upper Body vertical push testing A. Single Leg Split Squat @3011, 3 x 6/6; 90sec rest B. Seated DB Shoulder Press @2011, 3 x 6; 90sec rest then Partner Workout: (p1 works while p2 rests) 5 rounds of: 15 KB Swings 10 Burpees
Mixed Class Workout: Skill: KB Snatch then Barbell Complex 5 rounds: Hang Power Clean x 3 Front Squat x 3 Push Press x 2 then Lvl 1 Core Test: Side Plank 90sec each side
S&C Class 1 & 2 Workout: A. Bench Press 3 x 5; 3mins rest then MAP4, 5 Rounds of 2mins AMRAP / 2mins rest; 20 Jump Lunges 15 Sit Ups 10 Push Ups
S&C Class 1 & 2 Workout: A. Romanian Deaflift @5011, 3 x 4-6; 3mins rest 21mins of: 1st min Turkish Get Up L 2nd min Turksh Get Up R 3rd min Chinrs / Body Rows x 5
S&C 1 & 2 Class Workout: A. Hang Power Cleam 2,2,2 B. Push Press 2,2,2 C1. Renegade Row 3 x 10/10; no rest C2. ‘Perfect’ Push Up 3 x 15; no rest D. Finisher – 500m Row
Today marks the start of the SDSC Body Composition Challenge, more info here S&C 1 & 2 Workout: A. Squat 3 x 5; 3mins rest (add weight to last weeks squat) then 5 rounds of: DB Hang Squat Clean 5 DB Thruster 5 DB Push Press 5 30 sec rest then FLR – 2mins
Mixed Class Workout: A. Press 3 x 5 or Chins 3 x 5; 3mins rest then 15min Work Capacity Test 5mins KB Swings 4mins Sit Ups 3mins KB Swings 2mins FLR 1min KB Swings or 3 rounds of; 5mins on / 1min off 10 Push Ups 15 KB Swings 20 Squats
Mixed Class Workout: A. Bench Press 5,5,5; 3mins rest then 15min Work Capacity Test 5mins KB Swings (24/16kg) 4mins Sit Ups 3mins KB Swings 2mins FLR 1min KB Swing or Workout B 3 rounds of 5oom Row / 3mins rest @ 1’55/500m or 2’20 / 500m
Well that’s 2012 gone! I’m not sure if its just me but the years seem to be going by quicker and quicker (all the more reason to make every session count!). As always I want to start by thanking all the members, past and present and everyone that has spread the word about SDSC and contributed to the...
S&C Class 1 & 2 Workout: A. Snatch Push Press 3 x 3; 90sec rest B. Overhead Squat 3 x 3; 2mins rest then 4 rounds of: DB Hang Squat Clean x 5 Burpees x 10 KB Swing x 15 work : rest -> 1:2