MOVE FORWARD CLASS

WARM UP

60 seconds machine work
20 plate hops
20 plate ground to overhead
60 seconds machine work
20 air squats
20 alternating dumbbell snatches

WORKOUT
9 Minute AMRAP (Teams of 3)
2, 4, 6, 8, 10….
Synchro dumbbell snatches
Synchro hops over the dumbbell
(One person accumulating max calories on a machine throughout)
- Rest 4 minutes -
9 Minute AMRAP (Teams of 3)
30 synchro plate ground to overhead
20 synchro plate goblet squats
10 synchro down-ups

CROSSFIT CLASS

Barbell Complex

WARM UP
2 rounds
5 deadlifts
5 clean pulls
5 muscle cleans
5 power cleans
5 front squats
5 hang squat cleans

Round 1: Empty Barbell
Round 2: Light Loading

SKILL
In a 15 minute window:
Establish a heavy 3 position clean
1 high hang clean
1 hang clean
1 squat clean

WORKOUT
4 sets
3 Minute AMRAP
5 hang squat cleans 60/42.5kg
30 double unders
10 pistols
2 minutes rest between AMRAPs

GYMNASTICS
CLASS

Handstand Push Up Development Cycle

WARM UP
3 sets
30 second overhead lat stretch on wall
30 second PVC strict press
30 second wall walks
60 seconds rest

SKILL
3 attempts
Max wall facing handstand hold (up to 80% effort)
1 minute rest between attempts
(Each effort should be repeatable)

WORKOUT
5 sets
10 dual dumbbell strict press
5-8 negative handstand push ups
(If confident, you can kip back up between handstand push up reps, or come down from the wall to reset between reps)
2 minutes rest between sets

WEIGHTLIFTING CLASS

Snatch Pull Development Cycle

WARM UP
5 goodmornings
5 snatch deadlifts
5 snatch pulls
5 muscle snatch
5 power snatch
5 overhead squats

Round 1: Empty barbell
Round 2: Light loading

SKILL
Snatch Pulls:
Perform 5 sets of 3 eccentric snatch pulls at 100% Snatch 1RM
(5 second eccentric lowering of the bar)
2 minute rest between sets

WORKOUT
Power Snatch:
Every 30 seconds for 10 rounds
1 power snatch at 72% (2 second pause at the knee)

Rest 2 minutes

Every 30 seconds for 10 rounds
1 power snatch at 82%

STRENGTH CLUB

Back Squat & Bench Press Focus

WARM UP

Bottom Squat Hold - 1 Minute

Spanish Squats - 5 Reps

Forward Facing Wall Squat - 5 Reps

Shoulder Opener - 5 Reps

Kang Squats - 5 Reps

Air Squats - 10 Reps

STRENGTH WORK
A - Back Squat
4 sets of 5 @ 73%

B - Bench Press
3 Sets of 7 reps @ 69%

1 Minute Rest between sets
2 Minutes rest between exercises

ACCESSORY WORK

C - Bent Over Row
3 Sets of 6 Reps @ 7RPE

1 Minute Rest between sets
2 Minutes rest between exercises

SUMMER SWEAT CLASS

Row/Ski Lactate Threshold Development Cycle

WARM UP
3 sets
30 seconds machine work at an easy pace
10 alternating lunges
10 down ups

SKILL
3 sets
30 second machine work at moderate pace
15 second machine work at hard pace
30 seconds rest

WORKOUT
2 rounds

4 sets
300m row/ski at 2km pace minus 4 seconds
60 seconds rest

Rest 3 minutes upon completion of the 4 sets

1 set
1,000m row/ski at 5km pace

Rest 4 minutes between rounds