S&C Class 1 & 2 Workout: A. Bench Press 5,5,5; 2mins rest (*dont go to failure) B. Single Arm Row 4 x 6-8; 90sec rest then 4 rounds of: KB Snatch R x 5 KB Snatch L x 5 KB Swing R x 5 KB Swing L x 5 Burpees x 10 1min rest
S&C Class 1 & 2 Workout: A. High Hang Power Clean 2,2,2 B1. Push Press 5,5,5; 30sec rest B2. High Box Jump Clusters 3 x 1.1.1.1.1; 2mins rest then 3 mins of: KB Swing x 3 Burpees x 3 3mins rest then 5mins of Hang Power Clean x 6 Push Ups x 6
S&C Class 1 & 2 Workout: A. Mid Hang clean Pull 2,2,2 B1.Romanian Deadlift 4 x 6; 1min rest B2. Seated DB Press 4 x 8-10; 2mins rest C1. Strict Pushups 3 x 10; no rest C2. Step Ups 3 x 10/10; no rest C3. KB Swing x 30; no rest
S&C Class 1 & 2 Workout: A. Front Squat 3 x 3; 3mins rest B. Thruster 5 x 10; 1min rest C1. Russian Twist 3 x 10/10; 1min rest C2. Ring Rows 2 x 10; 1min rest
Mixed Class Workout: A. Overhead Squat 3 x 3; 3mins rest B. EMOM for 10mins… KB Swing x 10 Push Up x 5 C. Core test – Tabata Situp
Mixed Class Workout: A1. Deadlift 5,5,5; 30sec rest A2. KB Swing 20,20,20; 3mins rest B. Chins (assisted) 3 x 3 C. 100m Row x 5; 90sec rest
S&C Class 1 & 2 Workout: A. Split Jerk 2,2,2 B1. Power Snatch 5 x 3; no rest B2. Box Jump + Step Down 5 x 10; no rest C1. Side Plank x1min each side; no rest C2. FLR x 90seconds
S&C Class Workout: A. Floor Press 5,5,5,5,5 B. Romanian Deadlift 3 x 6 then 2 rounds of: 5mins work / 2mins rest KB Snatch 5/5 KB Squat x 5 ‘Perfect’ pushup x 5 *don’t count rounds i.e. its not a race
S&C Class Workouts: A. Mid Hang Clean Pulls 3 x 3 B. High Hang Power Clean 2,2,2 then 5minute capacity test 5 DB Hang Squat Clean 10 Burpees
S&C Class 1 Workout: A. Front Squat 5rm, 2 x 5 @90%; 3mins rest B. Snatch Balance 3 x 3 C. Thrusters 3 x 12; 1min rest D. DB Ext Rotation @ 3011, 3 x 10/10; 1min rest