SMALL GROUP TEAM TRAINING
Monthly Memberships from £40
Functional Training (Sample Class)
Warm up 6mins AMRAP
1min CV Machine
6 Walk outs
8 GTOH weight plate
10 Air squat
Strength
Every 2mins (4sets)
Back squat
10 reps @ 57%
8 reps @ 67%
6 reps @ 71%
4 reps @ 74%
Every 2mins (4sets)
Front squat
5 reps @ 60%
5 reps @ 70%
5 reps @ 70%
5 reps @ 70%
Workout of the day
Every 1 min for 28mins
1) 15/12 cal row
2) 20 Wall balls 9/6
3) 15 Box jump overs 24/20”
4) 10 Burpee to target 6”
SWEAT (Sample Class)
Warm up 40sec work / 20sec Rest
3 rounds
Bike erg
Walk out foot 2 hand
Lunges
Down up
Workout of the day
For Time
100x Double unders or 200x Single unders
800m/750m Bike erg
60x Sit ups
40x Down up
20x Box jump overs
…..Rest 3mins….
50x Double unders or 100x Single unders
400/350m Bike erg
30x Sit ups
20x Down up
10x Box jumps overs
Functional Bodybuilding (Sample Class)
Warm up 6mins AMRAP
250m Row
10x Empty barbell bench press
8x Walk out push up
6x Toes taps
Bodybuilding
(Barbell)
10mins to build heavy 1RM
10mins, 3sets 12reps @60% of 1RM
Superset..
10x Push ups (unbroken)
12x DB Fly's @ (weight you can manage unbroken)
(Dumbells)
Bench press
3x8 @ (weight you can manage unbroken)
(Dumbells)
Seated bicep curls
3x8 @ (weight you can manage unbroken)
Superset..
DB Hammer curls (weight you can manage unbroken)