TUESDAY 11 April 2023
Warm-upAMRAP 710 Alt lunge twist10 Ring rows10 Heel touches10 Thor ext10 Empty bar deadlift Then work up to deadlift starting weight S&TDeadstop DeadliftEvery 3:00 minutes, 5 Sets6 Reps @ 65%5 Reps @ 70%4 Reps @ 75%3 Reps @ 80%2 Reps @ 85% Workout“Nottingham Forest”2:15 minutes On : 45 seconds Rest12 Alt Jumping lunges9 Chest to Bar Pull Ups (Scaled: PU/Jumping PU/ Ring row)7 Deadlifts 100/65kgMax Burpee Pull-Ups (Scaled: Burpee to bar)Repeat this until you accumulate 30 Burpee Pull-Ups *Scaled: Scale down each movement with 2 reps ...
MONDAY 10 April 2023
Warm-up TBD Workout 4 Rounds (with a Partner) for Time20 Synchronized Burpees20 Synchronized Pull-Ups200 meter Suitcase Carry (20/15) ♀ 45♂ 70 kg ...
FRIDAY 7 April 2023 (9AM Holiday Session!!)
Alt workout: Any missed or benchmark workout Warm-up3x10 Push-up10 Alternating DB curl (light)10 Banded pull down10 Bench Press (bar) S&T5-4-3-3-3Bench Press*Focus on Pushing upper back into the bench, tuck elbows + planting feet.*Work up in weight Then 3 sets of 7's (bar)1-minute rest between sets Workout50 Double DB Hang Power clean Every break: 10 Ring Pull-ups50 Banded pull-downs Every break: 10 Push-ups 2x20/2x15 ...
THURSDAY 6 April 2023
Warm-upAMRAP 68 Ring Rows8 Air Squats8 Walkers8 Kipping Swings 1x (bar)10 Front Squat10 Push press5 Thrusters Workout"Fran"21-15-9ThrustersPull-ups ♀ 30kg♂ 40kg ...
WEDNESDAY 5 April 2023
Warm-upAMRAP 630 Singles10 Ball slams (light)10 Sit-ups5 Supermans Workout10 Rounds for time25 DU's10 Medball Slams (10/7)10 Medball Sit-ups (10/7) ...
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