Skills
rope climbs
ghd sit ups
Body maintenance
calves
plantar fascia
adductors
**There will be no open gym this Saturday 7th July as we are holding a Comp Squad Workshop. Apologies for any inconvenience**
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5.30PM KETTLEBELL CLASS
WARM UP
3 rounds of
10 Figure 8
10 Alternating Swings
10 Glute Bridges
STRENGTH
1a.) 4 x 8 Deficit Deadlifts
1b.) 4 x 2 TGU each side
CONDITIONING (JESS AND LEAH’S BIRTHDAY WORKOUT)
AMRAP in 12 of
10 Double Clean and Jerks
15 Swings AHAP
Zoya – 8kg C&J, 24kg swings, 6 + 15
Leah – 8kg C&J, 16kg swings, 6 + 3
Stuart D – 14kg C&J, 24kg swings, 5 + 7
Jess D – 6kg C&J, 16kg swings, 8 + 2
Beau – 14kg C&J, 20kg swings, 6 rounds
Mike – 12kg C&Press, 28kg swings, 5 + 6
Sang – 12kg C&J, 16kg swings, 4 + 2
Well done to everyone that was a bloody tough workout dedicated to Leah and Jess for their birthdays! Double clean and jerks are the single most comprehensive kettlebell movement – they literally use your entire body! And then add heavy arse swings on top of that and you got yourself a killer workout but everyone smashed it! Love my kettlebell classes well done guys