FRIDAY 7 October 2022
Warm-up2x15 PVC PT15 PVC GM10 Empty bar bent over row (Supinated)10 Alt Heel touches10 Front + side lat raises S&TOpen gym WorkoutAMRAP 4 Minutes8 Push-ups8 Weighted sit-ups (10/7)-rest 2 Minutes- AMRAP 4 Minutes8 Supinated Bent Over Rows (40/30)8 Manual Hamstring curls-rest 2 Minutes- AMRAP 4 Minutes8 Alt V-UPs8 Mountain Climbers (L+R=1) https://www.youtube.com/watch?v=rYLpvcDWVt4 ...
THURSDAY 6 October 2022
Warm-up3x5 Plank Circles (L+R = 1)5 Walkers10 Air squat10 Ring Row Workout7m Handstand Walk (Scaled: 2 wall-walk/bear crawl)15 Squat Snatch 40% (Scaled: Power snatch + OH/Box squat)20 C2B (Scaled: PU/ring row variations) 7m Handstand Walk10 Squat Snatch 50%20 C2B 7m Handstand Walk5 Squat Snatch 60%20 C2B 7m Handstand Walk3 Squat Snatch 70%20 C2B ...
WEDNESDAY 5 October 2022
Warm-up3x20 Russian Twist20s Plank10 Alt Db Hang Clean + Jerk10 Side to side standing hamstring stretch (1s hold on each side) Workout20 KB Lateral box step over20 KB Hang C&J (L)20 KB Windmill (L) 20 KB Lateral box step over20 KB Hang C&J (R)20 KB Windmill (R) KB 16/12 Step overs: Adjust the height with a plate where needed/adjust the weightDB versions of movements can be used where needed ...
TUESDAY 4 October 2022
Warm-up1x200m run10 PVC PT10 PVC GM10 Thor Ext20 Alt Lunge Twist 2x10 Empty bar deadlift10 Empty bar good morning (scaled PVC) S&TDeadliftTouch and go sets with a 2 mat surplus5 sets of 5 repsWork up in weight WorkoutTeams of 2:7 RoundsPartner A: 10 BurpeesPartner B: 1 Legless rope climbSwap and repeat then run 200m together to complete 1 round ...
MONDAY 3 October 2022
Warm-up*Part 1/Part 2 can be done in any order (depends on if you prefer hot vs cold stretching)AMRAP 510 Alt Lunges10 Push-ups20 DB Push press (10 per side) 3x10 PVC PT10 PVC GM20s Pidgeon (L)20s Pidgeon (R) WorkoutFor max reps at each station:Tabata dumbbell strict presses (Scaled: push press)Tabata weighted jumping lunges (Scaled: unweighted/alt lunges)Tabata ring dipsTabata weighted walking lungesTabata dumbbell push presses The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. RX: 2x10kg/2x15kg ...
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