Workout A. Bench girls: 8,5,8,5,8 @75-80% 1rm guys: 5,5,5,5,5 @ 75% 1rm B. Chin Up Progressions x 3 sets; 2-3min rest C1. Seated Arnold Press 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest C3. Band Pullaparts 3 x 20; 1min rest
Happy New Year!! We are back on the start of a new cycle to coincide with the Body Composition Challenge. Expect to see slightly higher volume over the next few weeks. We will also be looking to work on some specific progressions in the conditioning sessions for the folks going down to the rowing ch...
Here are our Christmas Opening Hours – we may put on some evening sessions on the 30th and 31st if the demand is there (let us know!).
Workout A1. Press 3 x 5; 1min rest A2. Copenhagen Plank 3 x 20-30sec; 2min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. DB Floor Press 3 x 12; 1min rest C1. DB Prone Flys 3 x 10; no rest C2. DB Prone Rows 3 x 10; 1min rest C3. DB Prone Row ISO Hold 3 x 20sec+; 2min rest Finisher: 1min BikeE...
Workout A1. Romanian Deadlift 4 x 6; 30sec rest A2. Band Lat Activation 4 x 12; 2min rest B1. Close Grip Pushups 3 x 15-20; 1min rest B2. DB Row 3 x 12/12; 1min rest C1. 1/2 Kneeling Press 3 x 12/12; 1min rest C2. Prone Flys 3 x 12; 1min rest D. Barbell 21’s x 3 sets (its Christmas!); 90sec r...
Workout Rowing Rate Training Block 1 (10mins) 5:00 @ r18 / 3:00 @ r 20 / 2:00 @ r22 5mins rest Block 2 (10mins) 5:00 @ r20 / 3:00 @ r 22 / 2:00 @ r24 5mins rest Block 3 (10mins) 5:00 @ r22 / 3:00 @ r 24 / 2:00 @ r26
Workout A1. Bench 3 x 3; 30sec rest A2. Clapping Pushup 3 x 3; 30sec rest A3. Pullaparts 3 x 12; 2min rest B1. Chin Up Progressions x 3sets; 1min rest B2. Prone Flys 3 x 12; 90sec rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest C3. Tricep Band Pushdowns 3 x 30; 1min r...
Workout A1. Squat 3 x 3; 30sec rest A2. Box Jump (mid thigh) 3 x 3; 3min rest B1. Pendlay Row 4 x 6; 1min rest B2. Dips 4 x 10-15; 1min rest C1. FLR on Rings 3 x 45sec; 30sec rest C2. Copenhagen Plank 3 x 20-30sec each side; 1min rest
Workout Turn up to find out! Also, a lot of folks are falling behind in the Christmas Workouts (bah humbug!), if you are following our workouts remotely, give todays workout a try and let us know how it goes!
Workout ‘Jelly Legs’ Teams of 5 -> 10k Row * BEFORE each row, perform 5 DB Thrusters ** E5MOM EVERYONE performs 5/5 Switch Lunges Christmas Workout 4…
