Tuesday 19 May (15:30/16:30/17:30/18:30)
Warm-up:3 rounds100m Jog10 Bend + bow10 rimg rows10 Push-ups10 Box step-upsWorkout:24 min AMRAP – Teams of 2 (You go, I go by round)100m run10 pull ups10 Box jump overs (24/20)10 Push-ups*Score = total rounds ...
Monday 18 May (16:30/17:30/18:30)
Warm-up:2 rounds10 Bend + bow10 Air squat10 Band pull-aparts10 Push-ups20s Pigeon e.s10 PVC PT10 PVC strict pressThen2x5 Push press (bar)5 Front squat (bar)3 Tall jerk (bar)S&T:Split jerkEvery 1:30 (6 rounds)3-3-2-2-1-1*Work up in weight, take from the rackWorkout:For time (15 min cap)21-15-9Clean & jerk (60/40)Bar-facing burpees ...
Friday 15 May (16:30/17:30)
Warm-up3 rounds10 Banded curls15 ring rows15 Push -ups10s Rope hang10s Sandbag holdWorkout Teams of 2:20 Sandbag clean over tall box - split reps400m Accumulated farmers carry 2x24/2x1620 Rope climb - split reps (Alt: Scaled rope climbs/from the floor)Workout Option 2:Teams of 2:60 Double DB hang power clean - split reps400m Accumulated farmers carry 2x24/2x1620 Rope climb - split reps (Alt: Scaled rope climbs/from the floor) ...
Thursday 14 May (15:30/16:30/17:30/18:30)
Warm-up2 rounds10 PVC PT10 PVC GM10 Band Pull-aparts10 Air squat10 KB Deadlift (light)10 KB russian swing (light) 20s Pidgeon stretch (e.s) Workout 21-15-9Wall-balls 10/7KB Swings 24/1642-42-42Double Unders ...
Wednesday 13 May (16:30/17:30/18:30)
Warm-up3 rounds10 Bend + bow10 Heel touches10 Ring RowsThen2x10 Deadlift (bar)10 Hang power clean (bar)10 Push press (bar)S&TEvery 2 minutes (6 rounds)1 Hang power clean + 1 Power clean*work up in weight WorkoutGrace30 Clean & Jerk (61/43) ...
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