Folks, quick heads up – just to keep things interesting and to hit the ground running at the start of the year – we are going to run a 28 day body composition challenge. At this point I would like to thank James at Revolution Fitness for the great idea. The challenge will be simple – basically the p...
S&C Class 1 & 2 Workout: A. Box Jump -> 8 mins to find max height B. Hang Power Clean @80% 2,2,2; 2mins rest C1. Pendlay Row 6,6,6; 1min rest C2. ‘Perfect’ Pushups 3 x 20/12; 2mins rest D. FLR on rings x max time
S&C Class1 & 2 Workout: A. Squat @3012, 5 x 5; 3mins rest (guys 80%/girls 85%) then MAP 6 5mins of: KB Swing 10 Burpees 10 Weighted Sit up 10 +3mins rest+ 5mins of: KB Swing 10 Burpees 10 Weighted Sit up 10
A quick heads up that there are a few immediate changes to the timetable, as there will be a few changes to the running of the gym in the coming months. Here at SDSC our aim is to provide the best coaching possible and most importantly serve all of our members and help them achieve their goals. This...
Mixed Class Workout: A1. Deadlift 4 x 5; 2mins rest A2. Seated DB Press 4 x 6-8; 2mins rest B1. KB Swing x 15 B2. KB Reverse Lunge x 8/8
Mixed Class Workout: A. Hang Clean Pulls 3 x 3 B. Hang Power Clean @80% x 2 reps every minute (10mins) then 4 rounds of: Box Jump x 20 sec Squat x 20sec Burpees x 20sec 2mins rest
S&C 1 & 2 Workout: A. Romanian Deadlift @5011, 3 x 4-6; 3mins rest B1. KB Swing 5 x 15; 1min rest B2. Strict Push Ups 5 x max -2; 1min rest C. Step Ups 4 x 10/10; 1min rest
S&C 1 & 2 Workout: A. Press 3 x 5 @90% girls / 85% guys; 3mins rest B. Chins / Ring Rows 3 x 10; 90sec rest C1. Split Squat 3 x 8/8; no rest C2. KB Swing 3x 10; no rest C3. Weighted Sit up 3 x 10; no rest