25
06
2013
Workout – Tue 25th
S&C Class 1& 2 Workout: A. Front Squat @80-85% 3 x 5; 3mins rest B. Dumbbell Row 3 x 10/10; 90 sec rest then 400m Run 40 Sit Ups 40 Push press (30/20) 40 Sit Ups 400m Run
25
06
2013
Workout – Mon 24th
S&C Class 1 & 2 Workout: A. Box Jump – 3 attempts at max height B. Hang Power Snatch + Overhead Squat 1,1,1,1,1 then 5 mins of: DB Snatch R x 5 DB Snatch L x 5 Dips / Push Ups x 5
22
06
2013
Workout – Sat 22nd
Mixed Class Workout: A. Snatch Push Press x 3 + OHS x 3 -> 3 rounds B. Snatch Balance 3 x 3 C. Hang Snatch 1,1,1,1,1 then 3 rounds of: 3mins work / 1min rest 3 DB Hang Squat Clean 6 Push Ups 9 Squats
22
06
2013
Workout – Fri 21st
Mixed Class Workout: A. Split Squat @3011, 3 x 6/6; 90sec rest B1. DB Row 3 x 12/12; 30sec rest B2. Face Pulls 3 x 12; 90sec rest then 3 rounds: Farmers Walk 45sec DB Push Press x 15 Russian Twists x 10/10 Plyo Push Up x 5 2mins rest
20
06
2013
Workout – Thu 20th
S&C Class 1 & 2 Workout: A. Deadlift 3 x 3 (up to 80%) then 5 rounds of DB Thruster x 5 Chins x 5 Box Jump x 5
20
06
2013
Workout – Wed 19th
S&C Class 1 Workout: A. Push Press 3 x 3; 3mins rest B. Single Arm DB Bench 2 x 15/15; 2mins rest Then ‘Tailpipe’ (courtesy of Gym Jones) 3 rounds of: Partner 1: 250m Row Partner 2: KB Rack Hold S&C Class 2 Workout: A. Shoulder Press 3 x 5; 3mins rest B. Single Arm DB Bench 2 x 1...
18
06
2013
Workout – Tue 18th
S&C Class 1 & 2 Workout: A. Front Squat 5 x 5 @80%; 3mins rest B. Inverted Row / Ring Row 3 x 8-12; 2mins rest C. Side Plank x 90sec each side
18
06
2013
Workout – Mon 17th
S&C Class 1 Workout: A. Hang Power Snatch + Overhead Squat – 12mins B. KB Swing / Burpee Ladder Add a rep at the start of each minute, workout is over when person cant finish reps within the minute (if you dont get to 11mins on B – Band Pullaparts x 50) S&C Class 2...
15
06
2013
Workout – Sat 15th
Mixed Class Workout: A1. Hang Power Clean 5 x 5; 10sec rest A2. KB Swing 5 x 15; 10sec rest A3. Bench Press 5 x max Finisher: Row x 20sec for distance, 3 attempts (rest as needed)
15
06
2013
Workout – Fri 14th
Mixed Class Workout: A. Split Squat @3011, 3 x 6/6; 3mins rest then 4 rounds of: Battle Rope x 20 seconds / 40 seconds rest Sit Up x 20 seconds / 40 seconds rest Row x 20 seconds / 40 seconds rest DB Push Press x 20 seconds / 40 seconds rest