Mixed Class Workout: A1. Bench Press 3 x 5; 30sec rest A2. KB Swing 3 x 20; 3mins rest B1. Plate Front Raise 3 x 10; no rest B2. DB Lat Raise 3 x 10; no rest B3. DB Seated ‘Clean + Press’ 3 x 10; 1min rest C. Bicep Curls 3 x 10; 1min rest
S&C Class 1 & 2 Workout: A. Chins 3 x 5; 3mins rest then 4 rounds of Row x 15sec / 45sec rest DB Thruster x 15sec / 45sec rest Battle Rope x 15sec / 45sec rest Burpees x 15sec / 45sec rest
S&C Class 1 & 2 Workout: A. Mid Hang Power Clean x 1 + High Hang Power Clean x 1, x 3sets B. Hang Clean Pull 3 x 3; 3mins rest then 3 rounds of: KB Swing x 10 KB Loaded Carry R x 30sec KB Swing x 10 KB Loaded Carry L x 30sec 2mins rest
S&C Class 1 & 2 Workout: A. Standing Press 3 x 1.1.1.1.1; 3mins rest then DB Complex 5 rounds of: Hang Squat Clean x 5 Squat x 5 Push Press x 5 Reverse Lunge Right x 5 Reverse Lunge Left x 5
S&C Class 1 & 2 Workout: A. High Hang Clean + Mid Hang Clean 1,1,1,1,1; 2mins rest B. Hang Clean Pull 3 x 3; 2mins rest C1. Farmers Walk 3 x 1min; no rest C2. FLR 3 x 1min; 1min rest
S&C Class Workout: A1. Single Leg Deadlift 3 x 5/5; 30sec rest A2. Face Pulls 3 x 12; 1min rest B1. (Ring) Dips 3 x 5-8 (sub max); 1min rest B2. Single Arm DB Row 3 x 10/10; 1min rest then partner workout (1person works while other rests) 4 rounds of; Double KB Clean x 10 Double KB Squat x 10 Do...
S&C Class 1 & 2 Workout: A. Snatch Push Press x 3 + OHS x 3, 3 sets B. Snatch Balance 3 x3; 2mins rest C. High Hang Snatch + Mid Hang Snatch x 1,1,1,1,1 then 5mins of: 5 Knees to Elbows 5 DB Hang Squat Clean 5 Burpees
S&C Class 1 Workout: A. Box Squat 3 x 5 B. Ring Hollow Holds 5 x 10sec then 5rounds of: 30sec KB Snatch R 30sec KB Snatch L 30sec Box Jumps 90sec Rest S&C Class 2 Workout: A. Split Squat @3011, 3 x 6/6; 90sec rest B1. FLR 2 x max; no rest B2. Band Pullaparts 2 x 15; 90sec rest then 5 rounds...
Mixed Class Workout: A. Strength – Catch Up (Front Squat, Press singles) Then 4 rounds of: 3mins work / 1min rest Deadlift x 3 Strict Push Up x 6 Squat x 9
Mixed Class Workout: A. Snatch Grip Push Press x 3 + OHS x 3 B. Snatch Balance 3 x 3 C. Hang Power Snatch 2,2,2 then 4 rounds of: Battle Rope x 30sec / Rest 30sec Sit Ups x 30sec / Rest 30sec KB Swing x 30sec / Rest 30sec FLR x 30sec / Rest 30sec