Monday 12 August 2024 (RPT)
Warm-up AMRAP 8 10s Squat hold 5 Walkers 20s Pidgeon stretch each side 10 Front + side Lat Raises 2x2.5/2x1.5 8 snatch grip deadlift (bar) 8 Hang power snatch (bar) 8 oh squat or oh box squat (bar/pvc) S&T Every 1:30 (6 rounds) Hang squat snatch + oh squat Scaled: Hang power snatch + oh box squat *Start light/moderate and work up in weight Workout 5 Rounds 200m run 8 R1: MU -> R2:T2B -> R3: C2B -> R4: K2E -> R5: PU 12 Alt db snatch 22.5/15 ...
Thursday 8 August 2024
Warm-upAMRAP 8 10 Front + side lat raises 10 PVC PT 10 PVC GM 10 Box Step Ups 10 DB push press per arm S&T 6-5-4-3-2-1 Strict Press (from rack) *work up in weight Workout For Time 3-6-9-12-15-18 reps of: Right-Arm Dumbbell Push Presses (22.5/15) Left-Arm Dumbbell Push Presses (22.5/15) Box Jump Overs Rest 5 minutes 18-15-12-9-6-3 reps of: Right-Arm Dumbbell Push Presses (22.5/15) Left-Arm Dumbbell Push Presses (22.5/15) Box Jump Overs ...
Wednesday 7 August 2024 (16:30 first class)
Warm-up AMRAP 8 10 Bend + Bow 10 Side to side leg swings 10 Hanging knee raises 10 Alt Lunge twist 10 KB Deadlift (1s squeeze at the top) 10 KB Swing light Workout "Mumbo Jumbo" AMRAP 1 minute: 3 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max K2E in remaining time (Scaled: Hanging knee raises, lying leg raises) -Rest 1 minute AMRAP 2 minutes: 6 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max V-ups in remaining time (Scaled: Bent leg, lying leg raises) -Rest 1 minute AMRAP 3 minutes: 9 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max Alt-V-ups in remaining time (Scaled: Bent leg, lying leg raises) -Rest 1 minute AMRAP 4 minutes: 12 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max Weighted sit-ups (10/7) in remaining time (Scaled:...
Tuesday 6 August 2024
Warm-up4x 20 Singles/Doubles 10 PVC PT 10 PVC GM 10 Ring rows 10 Push-ups 10 Hanging knee Raises *Start S&T at any time after 1st round then continue warm-up S&T 500m Row for time Workout "Connect The Dots" For Time: 10-8-6-4-2 Toes to Bar 25 Double Unders (2x singles) Directly Into...
Monday 5 August 2024
Warm-up AMRAP 8 10s Squat hold 10 Air Squat 5 Jumping Squat 5 Walkers 20s Pidgeon stretch each side 10 Front + side Lat Raises 2x2.5/2x1.5 S&T Every 1:30 (4 rounds) Back Squat (pause 1s) 2-2-2-2 *Start light/moderate and work up in weight -Rest 1:30 Every 1:30 (4 rounds) Back Squat 5-4-3-2 *Start light/moderate and work up in weight Workout "Stomping Ground" For Time: 30 Devil’s Cleans - Double Dumbbells: (20/15)'s https://www.youtube.com/watch?v=hWkgL5q6DQ8 Every 2 Minutes [Starting at 0:00]: 10 Wall balls 10/7 (Scaling: Ball Thruster) ...
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