S&C Class 1 Workout: A. Weighted Dips 3 x 3; 3mins rest B1. DB Row 3 x 12/12; no rest B2. DB Seated ‘Clean + Press’ 3 x 12; 90sec rest then 400m Run + 10-8-6-4-2 DB Hang Squat Cleans DB Squat + 400m Run S&C Class 2 Workout: A. Weighted Dips 3 x 3; 3mins rest B1. DB Row 3 x 12/12;...
S&C Class 1 Workout: A. Power Clean 1,1,1,1,1 B. Test: Max rep Chins or Push Ups C. Core Test: Tabata Sit Ups or 500m Row *if test have been completed; 4 rounds of: Box Jump x 5 Double KB Snatch x 10 Ring Holds x 30sec 90sec rest S&C Class 2 Workout: A. Power Clean 1,1,1,1,1 B. Test: Max rep...
S&C Class 1 Workout: A. Squat build up to 1RM (3 attempts); 3mins rest B. Push Ups max rep test C. Tabata Sit ups S&C Class 2 Workout: A. Squat build up to 1RM (3 attempts); 3mins rest B. Push Ups max rep test
Mixed Class (Bank Holiday) Workout: A. Chins 3 x 5; 3mins rest then partner workout (1 person works / 1 rests) 4 rounds of: Knees to Elbow x 3 Burpees x 6 KB Swing x 12 400m Run
Mixed Class Workout: A. Shoulder Press 3 x 5; 3mins rest B. then 10mins of: KB Swing x 10 Farmers Walk (R rack position) x 2 KB Swing x 10 Farmers Walk (L rack position) x 2 C.FLR on rings -> accumulate 3mins
Mixed Class Workout: A. Deadlift 3 x 5 or 3 x 3 *depending on training age B. then 10mins of: Deadlift (65% of A) x 3 Dips x 5 Knees to Elbows x 5 C. DB External Rotation @3011 2 x 10/10
S&C Class Workout: A. Snatch Balance 3,3,3,3,3; 2mins rest B. Hang Power Snatch 1,1,1,1,1; 2mins rest then 21-15-9 Overhead Squat Burpees S&C Class 2 Workout: A. Snatch Balance (or Overhead Squat) 3,3,3,3,3; 2mins rest B. Hang Power Snatch 1,1,1,1,1; 2mins rest then 4 rounds of...