Friday 3 May 2024
Warm-upAMRAP 7 8 Push-up 8 ring rows 8 Air Squat 8 DB Hammer curls (light 1s pause at the top) Workout 2 Rounds Max reps (capped at 10) KB Curl: M: 32kg into 24kg into 16kg into 14kg F: 16kg into 14kg into 12kg into 8kg Rest 3 minutes between sets Then For time: 21-15-9-7 Double DB hang cleans 2x20 / 2x15 DB Push-ups Double DB Front squat 2x20 / 2x15 ...
Thursday 2 May 2024
Warm-upAMARAP 8 *Any order 100m Jog 1 Minute Bike (anywhere in the 8 minutes 5 Walkers 10 Deadlift (bar) Workout * Relay start TABATA Assault bike Rest 4 Minutes 1K Run Rest 6 Minutes AMRAP 8 minutes 10 Deadlift (90/65) 10 Lat Burpees over bar ...
Wednesday 1 May 2024 (9 AM Holiday Workout!)
Warm-upAMRAP 8 10 Sit-ups 5 KB Russian swings 5 KB swings 10 Alt Lunge Twist Workout 3 Rounds for Time40 Alt V-ups 30 Alternating Dumbbell Hang Snatches (22.5/15) 20 Alt DB lunges (2x20 / 2x15) ...
Tuesday 30 April 2024
Warm-up AMRAP 7 10s Squat hold 5 Air squat 5 Jumping squats 10 Box step-ups 5 Walkers 10s Handstand hold S&T 15 Mins 4 sets of max handstand hold (freestanding/wall-assisted/Pike box rotations) Workout Buy In: 500/375m Row 21-15-9 Ball Slam 10/7 Box Jumps Pull-ups 14m Handstand Walk/Bear Crawl with Medball push (15/10) ...
Monday 29 April 2024
Warm-up AMRAP 810 bend + bow 5 Walkers 10 PVC PT 10 PVC GM 10 PVC Back Squat 8 Deadlift 8 Hang power clean 8 Front Squat 8 push press S&T E1:30MOM (6 Rounds) *Start light and work up in weight Complex of: Squat Clean + Front Squat + Jerk Scaled: Power Clean + 2 Front Squats + S2O Workout "The DeLorean" 3 Rounds x AMRAP 3: 10 TTB 15/10 Push-up 30 Double Unders (2x singles) Max Power Clean + Jerk (in remaining time) 60/40 *Rest 2 minutes between rounds Score = total amount of c&j ...
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