Archive for month: June, 2013
18
06
2013

Workout – Tue 18th

By: Dave1

S&C Class 1 & 2 Workout: A. Front Squat 5 x 5 @80%; 3mins rest B. Inverted Row / Ring Row 3 x 8-12; 2mins rest C. Side Plank x 90sec each side

18
06
2013

Workout – Mon 17th

By: Dave1

S&C Class 1 Workout: A. Hang Power Snatch + Overhead Squat – 12mins B. KB Swing / Burpee Ladder Add a rep at the start of each minute, workout is over when person cant finish reps within the minute (if you dont get to 11mins on B – Band Pullaparts x 50)     S&C Class 2...

15
06
2013

Workout – Sat 15th

By: Dave1

Mixed Class Workout: A1. Hang Power Clean 5 x 5; 10sec rest A2. KB Swing 5 x 15; 10sec rest A3. Bench Press 5 x max Finisher: Row x 20sec for distance, 3 attempts (rest as needed)

15
06
2013

Workout – Fri 14th

By: Dave1

Mixed Class Workout: A. Split Squat @3011, 3 x 6/6; 3mins rest then 4 rounds of: Battle Rope x 20 seconds / 40 seconds rest Sit Up x 20 seconds / 40 seconds rest Row x 20 seconds / 40 seconds rest DB Push Press x 20 seconds / 40 seconds rest

13
06
2013

Workout – Thu 13th

By: Dave1

S&C Class 1 & 2 Workout A. Press 3 x 5; 3mins rest *do NOT go to failure B1. Deadlift (sub max) 3 x 5; 30 sec rest B2. Dips 3 x 10; 2mins rest C1. Farmers Walks 4 x 45sec; no rest C2. FLR on rings 4 x 45sec; no rest

13
06
2013

Workout – Wed 12th

By: Dave1

S&C Class 1  Workout: A. Hang Power Clean x 2 (12mins skill work) B. then partner workout 4 rounds of: DB Snatch R + DB Thruster  R x 5 DB Snatch L + DB Thruster L x 5 Burpees x 5 C. DB Ext Rotation 2 x 10/10; 1min rest   S&C Class 2 Workout: A. (High) Hang Power Clean x 2 (12mins skill...

11
06
2013

Workout – Tue 11th

By: Dave1

S&C Class 1 & 2 Workout: A. Pendlay Row 3 x 6; 2mins rest Skill: Glute Ham Raise then 3 rounds of: Row x 20 calories KB Swing x 15 Burpees x 4 Rest 3-4mins

10
06
2013

Workout – Mon 10th

By: Dave1

S&C Class 1  Workout: A: 12mins of: 1st min Turkish Get Up R x 1 2nd min Turkish Get Up L x 1 3rd min Chins x 5 B1. Seated DB Press 3 x 10; 30sec rest B2. Supine Band Pullaparts 3 x 15; 1min rest C1. Double KB Snatch 3 x 10; 30sec rest C2. Ring Hollow Holds 3 x 30sec; 1min rest     S...

10
06
2013

Workout – Sat 8th

By: Dave1

Mixed Class Workout:  A. Hang Power Snatch 2,2,2,2,2; 2-3mins rest then 5 rounds (partner workout, 1works while 1 rests) Weighted Lunge x 15 (each leg) KB Swing x 15 Push Up x 15  

07
06
2013

Workout – Fri 7th

By: Dave1

Mixed Class Workout: A. Deadlift 3 x 3; 3mins rest then 3 rounds of: 3mins work / 1min rest Chins x 3 Push Ups x 6 Squats x 10 then DB External Rotation @3011, 2 x 10/10; 1min rest