S&C Class Workout: A. Weighted Chins 3 x 5;3mins rest B1.RDL 3 x 4-6; 1min rest B2. Weighted Step up 3 x 8/8; 1min rest B3. Double KB Swing 3 x 15; 1min rest B3. Renegade Row 3 x 8/8; 3mins rest Fundamentals Class Workout: A. RDL 3 x 4-6; 3mins rest B1. Weighted Step up 3 x 8/8; 1min rest B2. Do...
Strength Class Workout: A. Press 5 x 5; 3mins rest B. Speed Squqt @ 55% C. 1arm Lying DB Press 2 x 8/8 D1. Hammer Curl 3 x 10 D2. Pinchgrip shrugs on hex db’s 3 x 15 D3. Rolling DB Extensions 3 x 10 S&C Class Workout: A. Press 5,5,5,5,5; 3mins rest B1. Double DB Snatch x 30sec x 5;...
S&C Class Skills/ Tech: Muscle Snatch, Snatch Push Press, Hang Power Snatch Workout: A. High Hang Power Snatch 2-2-2-2-2 B. @ start of every minute for 8 mins -> A x 3 C. Single Leg Deadlift 3 x 6/6; 1min rest D. Burpees x 1min / 1min rest – 2 rounds Fundamentals Class Ski...
Strength Class Workout: A. Squat – 5rm; 2 x 5 @90%; 3mins rest B1. 1arm DB Press 3 x 10/10; 1min rest B2. Inverted Ring Row @20×1 3 x10; 2mins rest C1. Plate Front Raise 3 x 10; 1min rest C2. DB Lat Raise 3 x 10; 1min rest C3. Seated DB Clean & Press 3 x 10; 1min rest S&C C...
Mixed Class Workout: A. RDL 3 x 4-6 @50×1; 3mins rest B. Shoulder Press 3 x 8-10 @20×1; 3mins rest then 3 rounds of; 3mins on / 3mins off 400m Run KB Swings x max
S&C Class Workout: A. Split Jerk 2-2-2-2-2 (2mins rest) B. Weighted Chins 3 x 5 (3mins rest) then 3 rounds of; Ring Rows x 10 2KB Squat x 10 Burpees x 10 Fundamentals Class Workout: A. Split Jerk or Push Press 2-2-2-2-2 (2mins rest) B1. DB Thrusters 3 x 8 (1min rest) B2. Chins (or negativ...
S&C Class Workout: A1. Hang Power Clean 3,3,3,3,3 (2misn rest) A2. Ring Dips 3 x max (2mins rest) then 8 mins of KB Swing x 15 DB Push Press x 10 Fundamentals Class Workout: A1. ‘Perfect’ Pushups 4 x 5 (2mins rest) A2. Deadlift x 10 (2mins rest) then 4 rounds of: KB Swi...
Strength Class Workout: A. Squat – build up to heavy 5; 2 x 5 @90% (3mins rest) B. Push Press – build up to heavy 5; 2 x 5 @90% (3mins rest) C1. Plate Front Raise 3 x 10 C2. DB Lat Raise 3 x 10 C3. DB Seated Clean & Press 3 x 10 S&C Class Workout: A. Overhead Squat 3 x 3 S...
Strength Class Workout: A. Bench -> build up to heavy 3 B. Ring Pushups 2 x max (3mins rest) C. Pendlay Row 3 x 5 (3mins rest) D. Chins 2 x max (3mins rest) Mixed Class Workout ‘300 workout’ Pullups x 25 Deadlift x 50 (60kg / 40kg) Pushups x 50 Box Jumps x 50 Floor Wiper...
Mixed Class Workout: A. Overhead Squat 3 x 3 (3mins rest) B1. Snatch Push Press 3 x 3 (1min rest) B2. KB Snatch 3 x 10/10 (1min rest) B3. RDL 3 x 6-8 (3mins rest)