S&C Class Skill: OHS / Snatch Balance Workout: RDL 4 x 6 (5 seconds negative) then 4 Rounds of: 15 Weighted Lunges (each leg) 15 KB Swings 15 Sit Ups Fundamentals Class Workout: Deadlift 5rm then 7mins AMRAP (As many rounds as possible) 5 DB Push Press 10 Squats then 3 x 12 Sit Ups...
S&C Class Workout: Push Press 3-3-3-3-3 then 5 rounds 6 Hang Power Snatch 10 Box Jumps then 2min plank Fundamentals Workout: Press 3 x 5 @ the start of everymin (for 8mins) 5 DB Thrusters 10 KB Swings then Plank 1min / side plank 30sec each side
S&C Class Skill: Hang Power Clean Workout: 6 rounds of: A1. Hang Power Clean x 3 (no rest) A2. Burpees x 6 (afap) A3. KB Swings x 15 3mins rest Fundamentals Class Workout: A. Squat 3 x 5 then partner workout (only 1 person working at a time) 5 rounds of: 7 Burpees / KB Swings 7 Box...
S&C Class Workout: A1. Front Squat 3 x 5 (no rest) A2. Inverted Row 3 x 6-10 (3mins rest) then 7mins of: 5 DB Squats 5 DB Thrusters 5 DB Push Press
S&C Class Workout: Deadlift – build up to heavy 5reps then either A or B (depending on what you have done during the week) A: 400m run 21-15-9 DB Hang Squat Clean KB Swing 400m run B: 5 rounds of: 3mins on / 1min off 3 Back Squats 6 Push Ups 9 KB Swings
S&C Class Workout: Power Clean 2-2-2-2-2 then 12mins AMRAP 5 Push Press 10 Push Ups 15 Box jumps Fundamentals Class Workout: A. Deadlift build up to heavy 5 reps B. then 5 rounds of: 10 Stepping Lunges 10 Box Jumps C. Plank 90sec
S&C Class Skill: Turkish Get Up Workout: Deadlift 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Fundamentals Class: Skill: KB Swing Workout: Press 3 x 5 then 6 Rounds of: 30 sec Renegade Rows 15 sec Rest 30 sec KB Swings 15 sec rest
S&C Class Workout: A. Squat 3 x 5 (3mins rest) then partner workout… 15mins AMRAP (as many rounds as possible) partner #1: 5 x Overhead Squat, 10 x Pushups partner #2: Farmers Walk (2 laps of gym) Fundamentals Class Workout: A. Squat 3 x 5 (3mins rest) B. DB Thruster 5 x 15 (...
S&C Class Workout: Deadlift build up to 5rm then ‘Magic 50’ – courtesy of Ross Enamait 5 rounds of: 5 DB Snatch (R) 5 DB Snatch (L) 5 DB Swing (R) 5 DB Swing (L) 10 Burpees 1min rest
S&C Class Workout: Barbell complex – 7 rounds Complex: 1 Power Clean 2 Hang Power Clean 3 Front Squat 2 Push Press then DB Tricep Extension 3 x 12 (1min rest)