TUESDAY 2 May 2023
Warm-upAMRAP 610 Air squat10 Ring rows10s Rope hang10 Alt box step ups5 Walkers WorkoutBuy in:20 burpee box jump-overs 2 rounds of:20 kettlebell box step-ups 24/162 rope climbs (3.4 climbs/Scaled rope climb/20 Rope row/20s rope hang) 2 rounds of:20 kettlebell goblet squats2 legless rope climbs (3/4 climbs/Scaled rope climb/20 Rope row/20s rope hang) Cash out:20 burpee box jump-overs ...
MONDAY 1 May 2023
Workers day! Off day, Enjoy the weekend we'll see you tomorrow! ...
FRIDAY 28 April 2023
Warm-up3x10 Push-up10 Ring Rows10 Bend + Bow + Open Gym warm-up*Weighted movements start with empty bar/light weight, 3 sets minimum S&TOpen Gym (20 mins) Workout10-9-8-7-6-5-4-3-2-1Incline Push-up (Bar)Bent over row (43/30)*Every break, 20s Plank ...
THURSDAY 27 April 2023 (9 AM Freedom day workout!)
Warm-upARMAP 730 Singles5 Walkers10 Hanging knee raises10 KB Swings (light)20s Handstand hold Workout“A Little Stitious”20:00 AMRAP, w/Partner15 Wall Walks (scaled: walkers)45 Toes To Bar60 Kettlebell Swings 24/16kg90 Double Unders*split reps as you want between team members ...
WEDNESDAY 26 April 2023
Warm-up2x100m Run10 Sit-ups10 Ring rows10 Push-ups10 PVC PT10 PVC GM Workout“Text 911”300m Run25 V-Ups (scaled: bent leg v-ups/lying leg raises (pole assisted)/sit-ups)9 Ring Muscle-Ups (Bar MU/Box MU/C2B/PU/ Ring rows) 300m Run25 V-Ups (scaled: bent leg v-ups/lying leg raises (pole assisted)/sit-ups)9 Bar Muscle-Ups (Bar MU/Box MU/C2B/PU/Ring rows) 300m Run25 V-Ups (scaled: bent leg v-ups/lying leg raises (pole assisted)/sit-ups)9 C2B pull-ups (pull-ups/Jumping/ring rows) 300m Run25 V-Ups (scaled: bent leg v-ups/lying leg raises (pole assisted)/sit-ups)9 Pull-ups (Jumping/ring rows) ...
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