Friday 22 March 2024
Warm-up3x10 Push-ups10 Db box dips (assisted)10 Ring Rows S&T Open Gym Workout12-11-10-9-8-7-6-5-4-3-2-1 DB Box dips DB Hang power clean2x20/2x15 ...
Thursday 21 March 2024
Warm-upAMRAP 7 10 Front + Side Lat raise (2.5/1.5)5 Walkers10 Ring rows 10 Air Squats 10 Hang power clean 10 Front Squat10 Push pressScaled: double DB S&T5-4-3-2-2-2 Back squat *Work up in weight WorkoutBuy In: 30 Wall-balls 3 Rounds 10 Hang Power Clean 10 Front Squat 10 S2O Buy out: 30 wall-balls 43/30 ...
Wednesday 20 March 2024
Warm-upAMRAP 810 PVC PT10 PVC GM 10 Sit-up10 Push-up 10 Ball slam (light) Workout27-21-15-9-7 HR Push-ups V-ups Ball slams 15/10 ...
Tuesday 19 March 2024
Warm-upAMRAP 7 10 PVC PT 10 PVC gm10 Bend + Bow 5 walkers 10 KB Deadlifts10 KB Swings WorkoutTeams of 221-15-9 Power snatch (43/30) Bar Facing Burpee ...
Monday 18 March 2024
Warm-upAMRAP 1010 PVC PT10 PVC GM10s Squat Hold10 Jumping squat 10 Ring rows10 Front Squat (Bar) 10 Push Press (Bar) 5 thrusters *1 Minute of bike and 1 minute of rowing somewhere during the 10 minutes (rotate as available) Workout *Start 1.5 meters from weight bar (under the pull-up bar) Open 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 29, 43 kg♂ 43, 61 kg Scaled: All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15...
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