Friday 12 April 2024
Warm-up3x10 Push-up10 Ring rows10 KB Deadlift10 KB swing20 Alt DB Hang clean S&T (20 mins)Open Gym WorkoutAMRAP 1010 KB Hanging high pull 24/1610 KB Swing 24/1610 Double DB Hang Clean 10 DB push-up ...
Thursday 11 April 2024
Warm-upAMRAP 68 Ring rows8 Push ups8 Front squat 8 Push Press 4 Thrusters Workout Teams of 2 Part A 21-15-9 reps for time of: Bike caloriesBurpees Partner A Starts on Bike while Partner B does burpees, swap and repeat -Rest 3 minutes Part B 21-15-9 reps for time of: Row caloriesThrusters Partner A Starts on Row while Partner B does thrusters, swap and repeat ♀ 30kg thrusters♂ 43kg thrusters *Teams can start on part A or part B to allow for a total of 4 people to perform the workout at a time *Teams waiting do warmup/open gym ...
Wednesday 10 April 2024
Warm-upAMRAP 610s Handstand hold 5 Walkers 10 Box Step-ups 10 Sit-ups Workout 10-minute AMRAP: 3 Wall walks (Scaled: Walker + 2 push-up)9 V-ups (Scaled: bent-leg)12 box jumps (Scaled: box step-ups) ...
Tuesday 9 April 2024
16:30 First session today! Sorry for any inconvenience caused. Warm-upAMRAP 710 Bend + Bow5 Walkers10 alt Lunges 10 Ring rows 10 Hanging knee raises Workout 3 rounds of: 2 x 7m dumbbell walking lunge (hang position) 20 toes-to-bars Immediately followed by: 2 rounds of: 2 x 7m dumbbell walking lunge (front rack position) 15 chest-to-bar pull-ups Immediately followed by: 2 x 7m dumbbell walking lunge (overhead position) Scaling: Single DB/Front rack position10 bar muscle-ups ♀ 2 x 15kg dumbbells ♂ 2 x 20kg dumbbells 60/40 ...
Monday 8 April 2024
warm-upAMRAP 630 Singles10 Air squats10 Ring rows10 Hanging knee raise10s Handstand/pike hold8 Hang power clean8 Front squat S&T Every 2:00 minutes, 5 Sets, Complete the following:1 Squat Clean Rest 20 seconds1 Squat Clean and Jerk*Work to a heavy weight Workout4 Rounds For Time:25-20-15-10Toes To BarDumbbell Front Squats 2x20/2x15 50 Double Unders (after each round) ...
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