Friday 26 April 2024
Warm-upAMRAP 7 15 PVC pt 15 Front + Side lat Raises 8 ring rows 8 Hanging knee raises 10s Rope hang 10s Handstand hold Workout For time: 3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs,15 feet 1 round: 10 chest-to-wall handstand push-ups 20 muscle-ups Time cap: 15 minutes ...
Thursday 25 April 2024
Warm-upAMARAP 8 *Any order 1 minute of moderate row 8 Bend + Bow 8 hang power snatch 8 snatch grip deadlift 8 Box step ups Workout (QF 24.1) 4 rounds for max reps of: 1 minute of snatches1 minute of rowing for calories1 minute of dumbbell box step-ups1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box ♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box *Relay style start (If you are trying to do quarterfinals for a score you have to do these in order, else you can start on any station you like) ...
Wednesday 24 April 2024
Warm-upAMRAP 820 Singles 10 Sit-ups 10 Russian twists 10 KB Deadlift 5 KB/DB Hang clean each hand 10 Ball slams S&T 4 sets of 4 reps each side Windmill/DB windmill/Low hang windmill *work up in weight Workout 120 V-ups (split reps) *Partner holds 2 KB's in front rack 2x24/2x16 120 Ball slams (Split reps) *Partner holds 2 KB's in suitcase hold 2x24/2x16 ...
Tuesday 23 April 2024
Warm-up AMRAP 7 10s Squat hold 5 Air squat 5 Jumping squats 5 Walkers 10 Lateral box step overs Workout (QF 24.2) 3 rounds for time of: 50 wall-ball shots50 lateral burpee box jump-overs Time cap: 20 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box ...
Monday 22 April 2024
Warm-up AMRAP 610 bend + bow 5 Walkers 10 PVC PT 10 PVC GM 8 Deadlift 8 Hang power clean 8 push press then Warm up to workout weight 2 or 3 Workout (QF 24.4) *Start with back to bar, when the clock starts turn around and start the workout With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks, weight 1 Rest 1 minute 10 clean and jerks, weight 2 Rest 1 minute 10 clean and jerks, weight 3 Rest 1 minute Max-reps clean and jerks in time remaining, weight 4 ♀ 38, 56, 70, 75 kg♂ 61, 83, 102, 111 kg Rest 5 Minutes Push press (from floor) 5-4-3-2-2-2 *Work to a...
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