S&C Class 1 & 2 Workout: A. Press 5 x 5; 3mins rest * @80% – DO NOT go to failure then 3 rounds of: KB Swing x 15 Burpees x 10 Overhead Sit Up x 10 + Chin up practice + Blackburns x 3 rounds (hold each position for 15seconds)
S&C Class 1 & 2 Workout: A. Front Squat 5 x 5; 3mins rest * @80% – DO NOT go to failure then 3 rounds of: Single Arm Overhead Lunge x 10 Single Arm KB Swing x 10 Chins / Inverted Rows x 5 2mins rest
S&C Class 1 & 2 Workout: 6 rounds of: Hang Power Clean + Jerk x 20sec Box Jump + Step Down x 20sec KB Swing x 20sec Burpees x 20sec 5mins rest* *’Active Recovery’ – TGU technique, foam roll, band work etc.
S&C Class 1 & 2 Workout: A. Turkish Get Up (skill) B. Push Press 3 x3; 3mins rest then 2 rounds of: 5mins AMRAP / 3mins rest DB Snatch R x 5 DB Snatch L x 5 Inverted Row x 5
Mixed Class Workout: A1. Pendlay Row 4 x 5; 20sec rest A2. KB Swing 4 x 30; 3mins rest B1. Hang Power Clean 4 x 3; 20sec rest B2. Strict Push Ups 4 x 18/12; 3mins rest C. Anchored Sit Ups @2020, 3 x 12; 1min rest
Mixed Class Workout: A. Front Squat 5,5,5; 3mins rest then 5 rounds of: DB Hang Squat Clean x 5 DB Squat x 5 DB Thruster x 5 Rest 1min then Russian Twist 3 x 10/10; 1min rest
Mixed Class Workout: A. Deadlift 5,5,5; 3mins rest B. Bench Press 5,5,5; 3mins rest then 6 rounds of; KB Swing x 30sec FLR x 30sec Rest 30sec
S&C Class 1 & 2 Workout: A. Split Squat @3011, 3 x 6/6; 1min rest then 5 rounds of: DB Thurster x 20sec Box Jump x 20sec Burpee x 20sec 3mins rest Finisher: 2rounds of; Plate Front raise x 10 Lat Raise x 10 Seated ‘Clean + Press’ x 10 Band Pullaparts x 10
S&C Class 1 & 2 Workout: A. Hang Power Clean 3,3,3 B. Single Leg Deadlift 3 x 6/6; 1min rest C. 1arm DB Row 3 x 8-10; 1min rest D1. Ring Push Ups 3 x max; 1min rest D2. DB Curls 3 x 8-12; 2mins rest C. Anchored Situps @2020, 3 x 12; 1min rest
S&C Class 1 Workout: A. Press -> build up to heavy 5 then 2 more sets at 90% B. KB Snatch tempo work; 1st set 1 rep every 4 sec, pause at top (15reps per min) 2nd set 1 rep every 5 sec, pause at top (12reps per min) 3rd set 1 rep every 6 sec, pause at top (10reps per min) C. KB Swing Capacity...