Workout – Thu 18th
S&C Class Workout: A. Romanian Deadlift @5011, 3 x 6, 2mins rest B1. Dips / Ring Push Ups 3 x max (1); 45sec rest B2. KB Swing 3 x 20; 90 sec rest then 4 rounds of: DB Push Press x 10 Box jump x 10 Burpees x 5 2mins rest
S&C Class Workout: A. Romanian Deadlift @5011, 3 x 6, 2mins rest B1. Dips / Ring Push Ups 3 x max (1); 45sec rest B2. KB Swing 3 x 20; 90 sec rest then 4 rounds of: DB Push Press x 10 Box jump x 10 Burpees x 5 2mins rest
S&C Class 1 & 2 Workout: A. Power Clean + Hang Power Clean x 3 sets B. Hang Clean Pull 3 x 3 @105% of Power Clean 1RM C. DB Row @2020, 3 x 10/10; 1min rest D. DB Ext Rotation @3011, 2 x 10; 1min rest
S&C Class 1 & 2 Workout: A. Press 1,1,1; 3mins rest B. then 4 rounds / 12mins total @ start of first min -> Turkish Get Up R x 1 @ start of second min -> Turkish Get Up L x 1 @ start of third min -> Sit Ups x 10 C. Ring Hollow Holds 5 x 10seconds
S&C Class 1 Workout: A. Front Squat 1,1,1; 3mins rest then 2 rounds of: (@80%, maintain steady pace) 5mins work / 2mins rest Knees to Elbows x 5 Renegade Row x 10/10 KB Swing x 15
Mixed Class Workout: A. Strength -> Catch Up then 4 rounds of: DB Snatch R x 30sec Rest x 30sec DB Snatch L x 30sec Rest x 30sec Ring Row x 30sec Rest x 30sec Box Jump R x 30sec Rest x 30sec
Mixed Class Workout: A. Overhead Squat 5 x 3 B1. Pendlay Row 3 x 6; 30sec rest B2. KB Snatch 3 x 10/10; 90sec rest then 3 rounds of: 3mins work/1min rest 3 Chins 3 Dips 10 KB Swings
S&C Class Workout: A. Power Clean (wave load) 4 x 3.2.1; 2mins rest B1. 1arm DB Row 3 x 10/10; 1min rest B2. Ring Push Ups 3 x 10; 1min rest C. Burpees 5 x 10 (afap); 40sec rest D. DB Ext Rotation 2 x 10/10; 1min rest
S&C Class 1 Workout: A. Press 3 x 3; 3mins rest (look to increase weight on last week) ‘Anaerobic Lactic Capacity Test’ 3 rounds fot time of: Walking Lunge x 10/10 (1/4 BW per Hand) KB Swing x 20 (24/26kg) Sit Ups x 20
S&C Class 1 & 2 Workout: A. Romanian Deadlift @5011, 3 x 6; 2mins rest B. Ring Hollow Holds 8 x 10sec C. Chins 2 x max (-1); 2mins rest then 3 rounds of: 3mins work / 1min rest KB Snatch x 5/5 Ring Rows x 5 Dips (Push Ups) x 5
S&C Class 1 Workout: A. Front Squat 3 x 3; 3mins rest (look to increase weight on last week) B1. Single Arm DB Press 3 x 10/10; 30sec rest B2. Band Face Pulls 3 x 12; 1min rest then Burpees x 1 min; 1min rest KB Swing x 1min; 1min rest Burpees x 1min Restoration: Bar Hang / Knees to Elbows (sub...