Check out an example session from each of our classes.
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
Two x 9-Minute workouts 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
More on our Move Forward classes
Functional Fitness Class
Warm Up - Barbell Complex
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
More on our Functional Fitness classes
Gymnastics
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
More on our Gymnastics speciality class
Weightlifting
Snatch Pull Development Cycle
Warm Up
5 good mornings
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 80%
More on our Weightlifting speciality class
Conditioning
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
More on our Conditioning speciality class