Friday 7 June 2024
Warm-up2 Rounds8 Ring row8 Push-up8 Bench press (Bar)10/7 Cal bike10/7 Cal Row WorkoutEMOM (25 minutes)Min 1: 7 Strict pull-ups (Scaled: pull-up variations or ring rows)Min 2: 10/7 Cal Assault bikeMin 3: 7 Bench press ~@Bodyweight (Scaled: 5 Double DB bench or 8 push-ups)Min 4: 10/7 Cal RowMin 5: Rest*Start at any station ...
Thursday 6 June 2024
Warm-upAMRAP 1020s Squat hold10 Air Squat10 Bend + Bow8 Deadlift (Bar)8 Hang Power Clean (Bar)8 Back Squat (Bar) S&TBack squat (1s Pause)5-5-4-4-3-3*Work up in weight Then TABATAAssault bike WorkoutTeams of 23 Rounds5 Rope climbs15 Power Cleans (60/40)20 Back Squats (60/40) - from rack or floor, keep head up and soft receive if performing from the floor*Truck and trailer style:Partner 1 starts, partner 2 starts as soon as partner 1 is done with the 1st movement ...
Wednesday 5 June 2024
Warm-up/S&T1K Row (as available) Meanwhile 3x10 Bend + Bow10 Box Step-ups10 Ring Rows10 Push-up100m Run Strech + stay warm after warm-up while 1k's are completed Workout300m Run30 Box Jumps30 Pull-up30 Push-up 200m Run20 Box Jumps20 C2B Pull-up20 HR Push-up 100m Run10 Box Jumps10 Bar Muscle Ups10 Decline Push-up (feet on bench) Scaling: Push-up variations (Incline, Knees, 90 degrees)Pull-up/MU variations (Jumping, ring rows, Box MU)Box jumps (Step-ups, height adjusted with plates) ...
Tuesday 4 June 2024
Warm-upAMRAP 816 Double unders/Singles8 Front + side lat raises4 Walkers8 Air squat4 Jumping Squat8 BB Push press S&TEvery 2 minutes (6 Rounds)3 Jerks (From floor or rack) Workout“Storm”18:00 minute AMRAP3 Wall Walks21 Wall Balls 10/742 Double Unders ...
Monday 3 June 2024
Warm-upAMRAP 88 PVC PT8 PVC GM8 PVC OH Squat8 burpees8 Sit-ups8 Snatch grip deadlift (bar)8 Hang Power Snatch (bar)8 OH Squat or snatch balance (bar) S&TEvery 2 minutes (6 rounds)Squat snatch + OH Squat*Work up in weight*Scaled: Power snatch + OH Squat Workout21-15-9Power Snatch 50/35T2BOH Squat 50/35Lat Burpee over bar ...
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