Today’s classes will be streamed live at:
7.00am, 9.30am, 3.00pm (barbell), 4.00pm, 4.15pm (Young Guns), 5.30pm, and 7.00pm
WORKOUT OF THE DAY
WARM-UP
2 rounds of:
30sec Deep Squat
10 Single-Leg RDL each leg
30sec Side Plank each side
10 Hip Swings
20 Frogs
STRENGTH
4 sets of:
10 Weighted Cossack Squats each leg (5-20kg)
20 Sumo Deadlifts (5-20kg)
-then-
4 sets of:
20 Split Squats each leg (no weight)
*no rest between sets
CONDITIONING
21 Xplodes
20 Grappler Rows
15 Xplodes
20 Grappler Rows
9 Xplodes
20 Grappler Rows
15 Xplodes
20 Grappler Rows
21 Xplodes
BARBELL SESSION
WARM-UP
2 rounds of:
30sec Side Plank each side
30sec Deep Squat
10 Arrested Superman
-then-
2 rounds of:
10 Front squats
10 Good mornings
10 Bentover rows
STRENGTH
Clean Work (everyone)
5 sets of:
1 Clean Pull + 2 Hang Cleans from below the knee
-then-
Choose one:
EMOM for 10 minutes building to a heavyish single of:
Power Clean + Push Press
or
Power Clean + 8 Push press (light weight)
-then-
Choose one:
Every 2 minutes for 6 minutes of:
1 Snatch Deadlift from floor.
either
100% of best snatch for 3 reps
or
50% of best snatch for 8 reps
-then-
3×5 Front Squats, building weight over your sets
3×10 Reverse Goblet lunge
or
3×6 Paused Front Squat (2 seconds at the bottom)
3×12 Jumping Lunges
