20
07
2013
Workout – Fri 19th
Mixed Class Workout: A. Squat 3 x 5; 3mins rest B1. Chins 3 x max; rest as needed B2. Band Y Presses 3 x 8; rest as needed C1. Farmers Walk x 200m; no rest C2. Sprint 100m; 2mins rest
18
07
2013
Workout – Thu 18th
S&C Class 1 & 2 Workout: A. Press 3 x 5; 3mins rest then 5 rounds of: 5 Thrusters 10/10 Russian Twists 15 KB Swings 2mins rest
17
07
2013
Workout – Wed 17th
S&C Class 1 & 2 Workout: Guys: 4 rounds of: Deadlift x 5; 90 sec rest KB Clean & Press x 8-12; 90 sec rest KB Rack Carry x 45sec; 3mins rest Finisher: Empty Barbell Curls x 50 Girls: 4 rounds of: Deadlift x 5; 90 sec rest KB Swing x 15 (heavy); 90 sec rest KB Weighted Lunge x 10/10; 3min...
16
07
2013
Workout – Tue 16th
S&C Class 1 & 2 Workout: A1. Plyo Push Up 4 x 2 A2. Box Jump 4 x 2 B1. Bench Press 4 x 4-6; 90sec rest B2. Mixed Grip Chins 4 x max; 2mins rest then 2 rounds of: 400m Run 15KB Swings 15 Toe Touches Rest 3mins
06
07
2013
Workout – Fri 5th
Mixed Class Workout: A. Chins or Dips -> build up to heavy 3 -5 reps B. DB Bench 3 x max; 3mins rest C1. DB Row 4 x 10/10; 1min rest C2. Band Row + Y Press 4 x 8; 1min rest D1. DB Shrugs 3 x 12; 1min rest D2. Barbell Curls 3 x 8-12; 1min rest
05
07
2013
Workout – Thu 4th
S&C Class 1 & 2 Workout: A. Romanian Deadlift @5011, 3 x 6; 3mins rest B. KB Banded Shrugs 2 x 12; 90 sec rest then 400m Run 12 Overhead Squats 12 Box Jumps Rest 3mins 400m Run 10 Overhead Squats 10 Box Jumps Rest 3mins 400m Run 8 Overhead Squats 8 Box Jumps Rest 3mins
04
07
2013
Workout – Wed 3rd
S&C Class 1 & 2 Workout: A. Bench Press @85% 3 x 5; 3mins rest then 4 rounds of @80%: Burpees x 30sec / Rest 30 sec KB Swing x 30sec / Rest 30 sec Knees to Elbows x 30 sec / Rest 30 sec Finisher: Band Pullaparts x 50
03
07
2013
Workout – Tue 2nd
S&C Class 1 & 2 Workout: A. Power Clean + Push Press x 2 – @start of every min for 10 mins then 4 rounds of: 3mins on / 1min off (block A x 2 , block B x 2) Block A Chins x 5 Push Up x 10 Squat x 15 Block B Row @ 75%
02
07
2013
Workout – Mon 1st
S&C Class 1 Workout: A. Turkish Get Up -> 8mins B1. Front Squat 4 x 6-8; 1min rest B2. Push Up @30×1, 4 x 12-15; 1min rest B3. KB Snatch 4 x 8/8; 1min rest B3. 1arm Row 4 x 12/12; 1min rest S&C Class 2 Workout: A. Turkish Get Up -> 8mins B1. Front Squat 3 x 6-8; 1min rest B2. Push...
29
06
2013
Workout – Sat 29th
Mixed Class Workout: A. Box Jump -> 12 mins find 1rm B. Deadlift -> 15mins find 1rm C. Row x 4mins (for distance)