22 Apr 2018 – Good luck Dre!

Sending all the best wishes, high fives and chest bumps to Andreea Caua as she takes on the London Marathon today! There are plenty of great spectator spots to catch the event and cheer Dre on, check out this guide for more info.

Please note there is a scheduled DLR strike on the weekend of the marathon and, if you are coming in to the box for class, many of the roads will be closed. Check before you travel! 


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

Gymnastics

A) 3-5 rounds for quality:
5-10 Strict chin/pull-up
5-10 Russian leg lifts
10 Push-ups

B) 3-5 rounds for quality:
45 Seconds wall facing handstand hold
5-10 Hollow body ring rows, with feet elevated
45 Second weighted hollow hold

C) Practice Time!

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) High hang snatch: 5 x 3

A2) Snatch with pause above the knee: 5-7 x 1

A3) Snatch push press + overhead squat: 4 x 3+1

Engine Work (9 – 10 am)

Every minute, for 21 minutes, alternate between:

Minute 1: 15/12 Calorie bike (20/15 Calorie row)
Minute 2: 10 Burpee box jump overs
Minute 3: 30 seconds for max wall balls (9/6 kg)

* The time for the wallballs lasts only from 00:00 to 00:30, so you need to get moving right away! 
* If you want to complete 15 calories on the bike in 1 minute you need to be holding 69-70 rpm
* Yes, the RX version of this workout is hard!
* No, we don't mind that it's hard - you have to be willing to suffer if you want to succeed.