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