18
03
2013
Workout – Mon 18th
Mixed Class Workout: A1. Pendlay Row 4 x 5; 20sec rest A2. KB Swing 4 x 30; 3mins rest B1. Hang Power Clean 4 x 3; 20sec rest B2. Strict Push Ups 4 x 18/12; 3mins rest C. Anchored Sit Ups @2020, 3 x 12; 1min rest
18
03
2013
Workout – Sat 16th
Mixed Class Workout: A. Front Squat 5,5,5; 3mins rest then 5 rounds of: DB Hang Squat Clean x 5 DB Squat x 5 DB Thruster x 5 Rest 1min then Russian Twist 3 x 10/10; 1min rest
15
03
2013
Workout – Fri 15th
Mixed Class Workout: A. Deadlift 5,5,5; 3mins rest B. Bench Press 5,5,5; 3mins rest then 6 rounds of; KB Swing x 30sec FLR x 30sec Rest 30sec
15
03
2013
Workout – Thu 14th
S&C Class 1 & 2 Workout: A. Split Squat @3011, 3 x 6/6; 1min rest then 5 rounds of: DB Thurster x 20sec Box Jump x 20sec Burpee x 20sec 3mins rest Finisher: 2rounds of; Plate Front raise x 10 Lat Raise x 10 Seated ‘Clean + Press’ x 10 Band Pullaparts x 10
13
03
2013
Workout – Wed 13th
S&C Class 1 & 2 Workout: A. Hang Power Clean 3,3,3 B. Single Leg Deadlift 3 x 6/6; 1min rest C. 1arm DB Row 3 x 8-10; 1min rest D1. Ring Push Ups 3 x max; 1min rest D2. DB Curls 3 x 8-12; 2mins rest C. Anchored Situps @2020, 3 x 12; 1min rest
12
03
2013
Workout – Tue 12th
S&C Class 1 Workout: A. Press -> build up to heavy 5 then 2 more sets at 90% B. KB Snatch tempo work; 1st set 1 rep every 4 sec, pause at top (15reps per min) 2nd set 1 rep every 5 sec, pause at top (12reps per min) 3rd set 1 rep every 6 sec, pause at top (10reps per min) C. KB Swing Capacity...
11
03
2013
Workout – Mon 11th
S&C Class 1 & 2 Workout: A1. Split Squat @3011 3 x 6/6; 1min rest A2. Chins / Ring Rows 3 x max(1-); 2mins rest B. then 2 rounds of: (partner workout) 5mins on / 3mins off 3 DB Squat Clean 4 Burpees 5 Box Jumps C. Scap Rows 3 x 10; 45sec rest D. DB Ext Rotation @3011, 2 x 1/10; 1min rest...
11
03
2013
Workouts – Fri 8th & Sat 9th
Mixed Class Fri 8th Workout: A. Bench Press 5,5,5; 2mins rest (*dont go to failure) B. Single Arm Row 4 x 6-8; 90sec rest then 4 rounds of: KB Snatch R x 5 KB Snatch L x 5 KB Swing R x 5 KB Swing L x 5 Burpees x 10 1min rest Mixed Class Sat 9th Workout: A1. Barbell reverse lunges 20 continuous alt...
07
03
2013
Workout – Thu 7th
S&C Class 1 & 2 Workout: A. Box Squat 3 x 5; 3mins rest then 3mins amrap KB Snatch x 5/5 Ring Rows x 5 + Rest 3mins + 3mins amrap DB Thruster x 5 KB Swing x 5 + Rest 3mins + 3mins amrap DB Hang Squat Clean x 5 Burpee x 5
06
03
2013
Workout – Wed 6th
S&C Class 1 Workout: A1. Romanian Deadlift @5011, 3 x 6; 1min rest A2. Strict Pushup @2011, 3 x max; 3mins rest B1. Box Jump 4 x 5; no rest B2. KB Swing 4 x 15; 2mins rest C. Knees to Elbows 2 x max S&C Class 2 Workout: A1. Romanian Deadlift @5011, 3 x 6; 1min rest A2. Strict Pushup @2011, 3...