S&C Class 1 & 2 Workout: A1. Split Squat @3011 3 x 6/6; 1min rest A2. Chins / Ring Rows 3 x max(1-); 2mins rest B. then 2 rounds of: (partner workout) 5mins on / 3mins off 3 DB Squat Clean 4 Burpees 5 Box Jumps C. Scap Rows 3 x 10; 45sec rest D. DB Ext Rotation @3011, 2 x 1/10; 1min rest...
Mixed Class Fri 8th 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 Mixed Class Sat 9th Workout: A1. Barbell reverse lunges 20 continuous alt...
S&C Class 1 & 2 Workout: A. Box Squat 3 x 5; 3mins rest then 3mins amrap KB Snatch x 5/5 Ring Rows x 5 + Rest 3mins + 3mins amrap DB Thruster x 5 KB Swing x 5 + Rest 3mins + 3mins amrap DB Hang Squat Clean x 5 Burpee x 5
S&C Class 1 Workout: A1. Romanian Deadlift @5011, 3 x 6; 1min rest A2. Strict Pushup @2011, 3 x max; 3mins rest B1. Box Jump 4 x 5; no rest B2. KB Swing 4 x 15; 2mins rest C. Knees to Elbows 2 x max S&C Class 2 Workout: A1. Romanian Deadlift @5011, 3 x 6; 1min rest A2. Strict Pushup @2011, 3...
S&C Class 1 & 2 Workout: A. Behind the neck seated press – 1RM (test) B. Tall Hang Power Clean 2,2,2; 2mins rest then 5 rounds of Hang Power Clean x 3 Burpees AFAP x 5 3mins rest
S&C Class 1 Workout: A. Front Squat (3,2) 1,1,1; 3mins rest B1. KB Swing 3 x 20; no rest B2. DB Push Press 3 x 15; 90 sec rest C. Chins 3 x 5 or Barbell Curls 3 x 10 S&C Class 2 Workout: A. Front Squat 5,5,5; 3mins rest B1. KB Swing 3 x 20; no rest B2. DB Push Press 3 x 15; 90...