PRACTICE – UNILATERALIntention: Strength endurance in the A sereis, learning to manage fatigue.Prep: see white board.A) AMRAP 20 – Strength Endurance**Spend 5 minutes building to 80% of 1RM or 7-8…
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THURSDAY 13th AUGUST - STRONG & FIT
COMPETITION – UB PULL / VERTICAL PUSHIntention: Push and Pull in the A series for strong upper body, compromised cardio in the B series in readiness for SWC ROX!Prep: See…
FRIDAY 14th AUGUST - STRONG & FIT
PRACTICE – SQUATIntention: Strength endurance in the A series, learning to manage fatigue.Prep: see white board.A) AMRAP 20**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE…
SATURDAY 15th AUGUST - THE WEEKEND WORKOUT
PARTNER WORKOUT – SWC ROX FOCUSIntention: Getting SWC Rox ready! Working as a team of 2.Prep: See whiteboard + reverse planks + bear hold tabata4 min stations / 1 min…
STRENGTH PROGRAM 3rd Aug - 27th Sep Aug (WEEK 1 of 8)
Welcome to our next 8-week training block!This phase is all about building lean muscle while getting stronger.You’ll focus on lifting heavier in your main compound movements while using accessory exercises…
MONDAY 3rd AUGUST - STRONG & FIT
COMPETITION – HINGEIntention: Strength endurance in the A series, learning to manage fatigue.Prep: see white board.Plyometric warm up (5 mins) 1. Double leg plyo to plate – 30sec/20sec rest 2.…