As of the 4th of October, we will be adding back the conditioning class at 18:30 Monday, Wednesday and Friday.
These classes will have a focus on cardio (run, bike, row, ski) Body weight (Burpees, box jumps, Push ups, Pull ups) and strength work with Dumb-bells and Kettle-bells.
Monday
Back Squat 10-8-6-4-2-2-2
In between each set of back squats
5-10 chin ups
(add weight if you are able to complete 10 chin ups)
Dumb-bell bench press 5 x 8-12
Gorilla rows 5 x 12
Tuesday
Strict Handstand Push ups
Every 2 minutes 5-10 reps
4 rounds
3 minutes on
3 minutes off
20/15 Calorie row
10 Burpees over the rower
10 Dumb-bell Thrusters 22.5/15kg
Max Toes to bar
Wednesday
EMOM x 10
Snatch high pull +
Hang snatch +
Overhead squat
20 minute EMOM
45 seconds work
15 seconds rest
Min 1 – Wall ball
Min 2 – Ski erg
Min 3 – Dumb-bell snatch
Min 4 – Echo bike
Thursday
Power Clean
3-3-3-3-3
Annie at the bar
50-40-30-20-10
Double unders
Sit ups
5-4-3-2-1
Clean 85/55kg
Friday
Push Jerk 10-8-6-4-2
EMOM x 20
Min 1 – 10 Push jerks 60/40kg
Min 2 – 10 Chest to bar Pull ups
Min 3 – 200m run
Min 4 – 1-5 Bar Muscle ups
Saturday
In teams of 2
800m Run
1000m Ski
800m Run
100m Burpee broad jump
800m Run
400m Farmers Carry
800m Run
100 Wall balls
