S&C Class 1 Workout: A. Power Clean 1,1,1,1,1 B. Test: Max rep Chins or Push Ups C. Core Test: Tabata Sit Ups or 500m Row *if test have been completed; 4 rounds of: Box Jump x 5 Double KB Snatch x 10 Ring Holds x 30sec 90sec rest S&C Class 2 Workout: A. Power Clean 1,1,1,1,1 B. Test: Max rep...
S&C Class 1 Workout: A. Squat build up to 1RM (3 attempts); 3mins rest B. Push Ups max rep test C. Tabata Sit ups S&C Class 2 Workout: A. Squat build up to 1RM (3 attempts); 3mins rest B. Push Ups max rep test
Mixed Class (Bank Holiday) Workout: A. Chins 3 x 5; 3mins rest then partner workout (1 person works / 1 rests) 4 rounds of: Knees to Elbow x 3 Burpees x 6 KB Swing x 12 400m Run
Mixed Class Workout: A. Shoulder Press 3 x 5; 3mins rest B. then 10mins of: KB Swing x 10 Farmers Walk (R rack position) x 2 KB Swing x 10 Farmers Walk (L rack position) x 2 C.FLR on rings -> accumulate 3mins
Mixed Class Workout: A. Deadlift 3 x 5 or 3 x 3 *depending on training age B. then 10mins of: Deadlift (65% of A) x 3 Dips x 5 Knees to Elbows x 5 C. DB External Rotation @3011 2 x 10/10
S&C Class Workout: A. Snatch Balance 3,3,3,3,3; 2mins rest B. Hang Power Snatch 1,1,1,1,1; 2mins rest then 21-15-9 Overhead Squat Burpees S&C Class 2 Workout: A. Snatch Balance (or Overhead Squat) 3,3,3,3,3; 2mins rest B. Hang Power Snatch 1,1,1,1,1; 2mins rest then 4 rounds of...
S&C Class 1 Workout: A. Dips @3011, 3 x 5; 3mins rest -or- DB Bench 3 x 10; 2mins rest B1. DB Row 3 x 12/12; no rest B2. DB Seated ‘Clean & Press’ 3 x 12; 90 sec rest C. Core Testing (Side Plank, Knees to Elbows, Sorensen Test) S&C Class 2 Workout: A. Dips @3011, 3 x...
S&C Class 1 Workout: A. Power Clean + Hang Power Clean x 1,1,1,1,1; 2mins rest B1. Chins 3 x 5; 1min rest B2. Seated DB Press 3 x 6; 2mins rest C. 500m Row Time Trial S&C Class 2 Workout: A. Hang Power Clean 5 x 2; 2mins rest B1. Chins 3 x 5; 1min rest B2. Seated DB Press 3 x 6; 2mins rest C...
S&C Class 1 Workout: A. Squat 3 x 3; 3mins rest *add weight to last week then 5 rounds of: DB Thruster R x 5 DB Thruster L x 5 Pushups x 7 Box Jumps (step down) x 9 S&C Class 2 Workout: A. Squat 3 x 5; 2-3mins rest *add weight to last week then 5 rounds of: DB Thruster R x 5 DB Thr...
Mixed Class Workout: A. Strength (catch Up) B1. DB Thruster 3 x 10; no rest B2. Knees to Elbows 3 x 10; 1min rest C1. Ring Holds 4 x 20sec; no rest C2. Farmers Walks 4 x 45sec; 90 sec rest