S&C Class Skill: Turkish Getup / Wall walks Workout: A. Romanian Deadlift @50×1, 3 x 4-6; 3mins rest then 10mins AMRAP @80%: Wall Walks x 2 Weighted Lunge x 8/8 KB Swing x 15 Finisher: Ring Hold practice Fundamentals Class Skill: Turkish Getup / Wall walks Workout: A. Romanian Deadli...
S&C Class Workout: A. High Hang Power Snatch 3 x 3 B. Hang Power Clean + Push Press – build up to a heavy single then 5 rounds of: Scap Pullups (girls) x 5 / Ring Rows x max, perfect form (guys) KB Swing x 10 Box Jump x 5 30sec rest Fundamentals Class Workout: A. Snatch Push...
Strength Class Workout: A. Deadlift – find 1rm B. Press 4 x 1.1.1.1; 3mins rest C. Chins 3 x 5; 1min rest D. DB Ext. Rotation 2 x 10/10; 1min rest S&C Class Workout: A. Front Squat – find 1rm -or- Split Squat 3 x 8/8; 1min rest 8mins AMRAP *Push up 5 Burpees 10 KB Swings *@ th...
Mixed Class Workout: A. High Hang Power Snatch x 1 + OHS x 3 -> 5 sets B. 7mins AMRAP Box Jump x 1 DB Snatch x 2/2 Box Jump x 2 DB Snatch x 4/4…. C. FLR – 2mins
S&C Class Workout: A. Press 3,2,1,1,1; 3mins rest B. Every minute on the minute for 10mins; Kb Swing x 10 Deficit Pushups x 5 Fundamentals Class Workout: A. Press 3,2,1,1,1; 3mins rest B. Every minute on the minute for 10mins; Kb Swing x 10 Deficit Pushups x 5
S&C Class Workout: A. Front Squat 3,2,1,1,1; 3mins rest B. Everyminute on the minute (8mins): DB Hang Squat Clean x 3 Clapping Push Up x 5 C1. KB Swing x 30sec x 4; no rest C2. FLR x 30sec x 4; no rest Fundamentals Class Workout: A. Front Squat 5,5,5; 3mins rest B. Everyminute on t...
S&C Class Workout: A1. RDL@4011 4 x 4-6; 30sec rest A2. Ring Push Ups 4 x max (-2); 3mins rest then 3 rounds of; 15 KB Swings (heavy) 10 DB Hang Squat Cleans 400m run * I will be away till Tuesday as I am over in Cardiff helping Paul with his weigh in for Saturdays fight on Cage Warriors...
S&C Class Workout: A. Power Clean x 2 + Push Press x 1 -> 5 sets B. Mid Hang Power Clean 3 x 3; 2mins rest then 5 rounds of; 1arm KB Swing x 8/8 1arm DB Clean + Press x 4/4 Fundamentals Class Workout: A. Power Clean x 2 + Push Press x 1 -> 5 sets B. Push Press 3 x 3; 2mins re...
Strength Class Workout: A. Squat 5rm -> 90% 2 x 5;3mins rest B1. 1arm DB Press 3 x 10/10; 1min rest B2. Chins 3 x max -2; 3mins rest C1. Barbell Curls 3 x 10-12; 1min rest C2. Ring Push Ups 3 x 15; 1min rest D. DB Ext Rotation 2 x 10/10; 1min rest S&C Class / Fundamentals Class...
Mixed Class Workout: A. Hang Power Clean 3 x 3; 2mins rest B. Split Jerk 2,2,2 / or Push Press 3,3,3; 2mins rest C. Hang Power Clean & Push Press 2,2,2; 2mins rest then 4 rounds of: KB Topside Halfmoon x 10/10 KB Swing x 15 Clapping Pushup x 8