S&C Class 1 Workout: A. Power Clean -> find 1rm B. Bench Press -> find 1rm * look for balance between 2 movements C. EMOM for 8mins; KB Swing x 10 Burpee x 5 S&C Class 2 Workout: A. Hang Power Clean -> find 1rm B. Bench Press -> find 1rm or 3rm C. EMOM for 8mins; KB Swing...
S&C Class 1 & 2 Workout: A. Walking Lunge 4 x 10/10; 90 sec rest B. KB Swing (heavy) x 10reps @ start of every minute for 10mins (100reps) C. Farmers Walks 5 x 45sec; 90sec rest D. FLR – accumulate 3mins
Mixed Class Workout: A. Hang Power Clean 1.1.1 x 3 B. Bench Press 3 x 5; 3mins rest C. DB / KB Row 3 x 8/8; 1min rest then 4 rounds of: KB Lunge R x 5 KB Press R x 5 KB Lunge L x 5 KB Press L x 5 Rest 1min
Mixed Class Workout: A1. Pendlay Row 3 x 6; 1min rest A2. KB Snatch 3 x 10/10; 2mins rest then 4 rounds of: 3mins work / 2mins rest Burpee Box Jump x 5 ‘Perfect’ Push up x 5 KB Swing x 5
S&C Class 1 Workout: A. High Hang Snatch 2,2,2 B. Romanian Deadlift @5011, 3 x 4-6; 3mins rest then 3 rounds of: KB Clean and Push Press R x 1min KB Clean and Push Press L x 1min Sit Ups x 1min Rest 2 mins S&C Class 1 Workout: A1. 1arm DB Bench 3 x 10/10; 1min rest A2. Romanian Deadli...
S&C Class 1 Workout: A. Snatch Balance 3 x 3 B. Barbell Split Squats 3 x 6/6; 1min rest C. Chins / Inverted rows 3 x 5; 2-3mins rest then 6mins AMRAP DB Hang Squat Clean x 1 Burpee x 1 DB Hang Squat Clean x 2 Burpee x 2 ….
S&C Class 1 & 2 Workout: A1. Turkish Get Up 3 x 2/2; 1min rest A2. Seated DB Press 3 x 8-10; 1min rest A3.Single Leg DL 3 x 5/5; 1min rest A4. KB Snatch 3 x 8/8; 1min rest (@ the tope of every min for 12mins) B1. KB Swing x 10 (every even min) B2. ‘Perfect’ Push Up x 7-10 (every...
S&C Class 1 Workout: Skills Work A. Overhead Squat 3 x 3 B. Snatch Balance 3 x 3 then 5 rounds of: 3 Hang Power Clean & Jerk 4 Burpees 5 Chins / Ring Rows 3mins rest S&C Class 2 Workout: Skills Work A. Overhead Squat 3 x 3 then 5 rounds of: 5 DB Hang Squat Clean & Jerk 5 Burpe...
Mixed Class Workout: A. Shoulder Press x 1 + Push Press x 2, 3 sets then 4 rounds of 5mins work / 2mins rest Burpees x 3 DB Push Press x 6 DB Thrusters x 9 *team workout – only 1 person working at a time (Workout inspired by Crossfit Invictus)