Strength/Skills Bench Press- 10,10,8,7,6@21X1 tempo (build on previous weights), Superset with Supinated Barbell Bent Row- 8,8,8,8,8 Conditioning Every 3 Minutes- (6 Rounds in total) Odd Rounds (1,3,5)- 1 Min Row max Cals- Even Rounds (2,4,6) 1 Minute- 8 Hang Power Cleans (at a mediumm load), Max Air Squats in Remaining Time
Strength/Skills Pull Up Work Shop- EMOM 8 Mins- Odd-5 weighted strict pull up (or other pulling variation), Even- 5-10 Ring Press Ups (elevate feet to make harder, Ring FLR or regular FLR to scale) Conditioning Benchmark Workout:’Helen’- 3 Rounds- 400m Run, 21 KB Swing (24/20), 12 Pull Ups
Weightlifting Wednesday Inspirational coach Manu will take you through oads of fantastic drills and complexes designed to specifically help you.
Strength/Skills A1)FR Barbell Lunge 8,8,8,8,8 Each Leg – A2) High Box Jump- 10,10,10,10,10 (Pick a challenging height for you) A3) 30-40 secs Hollow Body Flutter Kicks Conditioning EMOM 15- Min 1- 10-15 Cal Assault Bike, Min 2- 10-12 Box Jumps, Min 3- 8-12 TTB
Aerobic Conditioning Day Park Workout Fun- Team Sprint Shuttles Then: In pairs complete- 1km Park Loop, 100 KB Swings (24/20), 1Km Park Loop, 75 Burpees, 1km Park Loop, 50 Synchro Sit Ups
Check out this weeks strength and skill moves everyone. This week we hit the ground running (literally) with a wonderful park based sprint and partner workout session to get your groove on. Tuesday sees us tackle some more single leg work for all of those essential booty gainz. Wednesday we hit up another awesome ‘Benchmark’ Read more about STRENGTH AND SKILLS FOR NEXT WEEK[…]
Strength/Skills Gymnastic Workshop- Pulling Focus- your opportunity to work on all pulling variations- Pull Ups (Stict, Kipping, Weighted etc) RMU’s,BMU’s etc. 15 minute skill work Conditioning AMRAP 12 Minutes- 12 KB Goblet Squats (24/16), 12 KB Swings, 12 KB Swing Snatch
Strength/Skills Deadlift- 10,8,6,5,4,4- Build to a heavy 4 for the day. In between each set complete 8 reps each arm of a Half Kneeling Landmine Press Each Arm@21X1 tempo (build weight each set) Conditioning Diane’- 21-15-9, Deadlift (100/70), HSPU’s (scale Deadlift weight as appropriate, scale HSPU’s with Hand Release Press Ups, or perfect Press Ups)
Weightlifting Wednesday Manu will prescribe both Snatch and Clean and Jerk techniques work specifically for you.
Strength/Skills Front Squat- 10, 8, 6, 5, 4,4@32X1 tempo- In between each set complete: 8-12 Reps of a Barbell Prone Row @31X1 tempo (build weight each set) Conditioning For time- 4 Rounds- 20 BB FR Lunge (30/20), 400m Run, 15 Bar Hop Burpees