Mixed Class Workout: A. Muscle Snatch x 3 + Over Head Squat x 3 -> 3 sets B. Snatch Push Press x 3 + Over Head Squat x 3 -> 3 sets C. Snatch Balance 3 x 3 D. Power Snatch 2,2,2,2 then 4 rounds of KB Swing x 20 Push Press x 10 Work : Rest – 1:1
S&C Class Workout: A. Deadlift 5,5,5,5,5 (3mins rest) then partner workout: B1. KB Swing x 30sec, 45sec, 1min, 45sec, 30sec B2. FLR on Rings x 30sec, 45sec, 1min, 45sec, 30sec Fundamentals Class Workout: A. Deadlift 5,5,5,5,5 (3mins rest) then 5rounds of: B1. KB Swing x 30sec, B2....
S&C Class Workout: A. Power Clean x 1 + Hang Power Clean x 1 -> 5 sets B. Mid Hang Clean Pull 3 x 3 C. Push Press 3 x 3 D. Weighted Plank 2 x 30sec Fundamentals Class Workout: A. Shoulder Press 3 x 5 (3mins rest) then 5 rounds of; KB Swing x 20 DB Push Press x 10 *parter A works...
Strength Class Workout: A. Bulgarian Split Squat 3 x 6/6 @3011; 2mins rest B. Speed Bench 8 x 3 @60% (at start of every minute) C. Pendlay Row 3 x 5 (3mins rest) D1. DB Tricep Extension 3 x 12 D2. Wide Grip Chins 3 x 6 – 10 D3. Prone DB Flys 3 x 12 S&C Class + Fundamen...
S&C Class Workout: A. Weighted Chins 3-3-2-1-1 B1. Handstand Push Up 3 x max (1min rest) B2. KB Snatch 3 x 10/10 (1min rest) B3. Snatch Grip Push Press 3 x 3 (1min rest) Fundamentals Class Workout: A1. 1arm DB Press 3 x 8/8 (1min rest) A2. Ring Rows 3 x 10 (1min rest) B. DB Thruste...
Strength Class Workout: A. Squat 3 x 3 (3mins rest) B. Speed Bench 8 x 3 (at top of everymin) C1. Pendlay Row 3 x 5 C2. Face Pulls 3 x 12-15 D1. Plate Front Raise 3 x 10 D2. DB Lat Raise 3 x 10 D3. Seated DB Clean and Press 3 x 10
S&C Class Workout: A. Mid Hang Clean Pulls 3 x 3 (2mins rest) B. Hang Power Clean 2-2-1-1-1 C. Every minute on the minute -> 2reps of B @80% D1. Weighted Lunge x 6/6 (no rest) D2. Renegade Row x 6/6 (no rest) E. KB russian Twist 3 x 10 Fundamentals Class Workout: A. Mid Hang Cle...
Strength Class Workout: A. Speed Pulls 8 x 2 (on the minute) B. Unilateral Dumbell Bench 3 x 8/8 C1. Standing DB Press 3 x 5 C2. Lat Raise 3 x 8 C3. Bent Arm Supinated Pullaparts 3 x 10 D1. DB Rolling Extensions 3 x 10 D2. Barbell Curl 3 x 10 S&C Class Workout: A. Push Press 2-2-2-...
Mixed Class Workout: Skills work / 10mins of; Turkish Get Up x 1/1 Wall Walk -> 10 second hold at top then; Overhead Squat 2-2-2-2-2 (2mins rest) then; ‘Magic 50’ 5rounds of: DB Snatch (R) x 5 DB Snatch (L) x 5 DB Swing (R) x 5 DB Swing (L) x 5 Burpees x 10 45sec / 1min rest
S&C Class Workout: A. Mid Hang Clean Pull 3-3-3 (2mins rest) B. Hang Power Clean 2-2-2 (2mins rest) then 10 -> 1 Power Clean KB Swing Fundamentals Class Workout: A. Press 3 x 5 (3mins rest) then Burpee, Push Up, Squat Pyramid 1 / 2 / 3 —> 6 / 12 / 18 —> 1 / 2 /...