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 ...
FRIDAY 30 September 2022
Warm-up3x10 Push-ups10 Double plate curl (2x2.52x1.5)10 KB Upright row Workout 3 SetsMax Chin ups-IntoMax Bench press (40/25)-IntoMax Banded Pull-downs Rest 1 minute between sets Then For every rep short of 2001 Diamond pushup+1 Empty bar upright row ...
THURSDAY 29 September 2022
Warm-upAMRAP 610 Air Squat10 Sit-ups10 Hanging knee raises Then 2x10 Hang power clean10 Front Squat WorkoutTeams of 2AMRAP 2040 Front squat (60/40)40 T2B/K2E/KR*Remaining time max squat cleans 60/40 (Partner 2 Handstand holds - reps only count if partner is holding) -split all reps ...
WEDNESDAY 28 Septembert 2022
Warm-up3x10 Sit-ups20s Plank Hold10 Alt KB Russian Swings WorkoutEvery 1 min for 12 mins, alternating between:20 Alt V-Ups20 Alt Russian swingsPlank Hold, 40 secs Scaling:16 Alt V-ups/Bent leg16 Sit-ups35/30/25s Plank Hold ...
TUESDAY 27 September 2022
Warm-upEvery 30 seconds for 6 roundsAlternating stationsMin 1: Max singlesMin 2: Max Battle rope (1s rest between reps)Min 3: Max Ring rowsRepeat Workout"On the ropes"Teams of 210 Rounds2 Rope climbs20 Battle Rope reps40 Double Unders *Split all reps as you please (1 working at a time)*Male teams start bottom-up, Female top down Rope climb:Rx: Full climb + controlled decentScaled: Rope rows, three quarter/half climb, Rope hang (10s per rep), Scaled climb (straight/bent leg), Rope rows (5 per rep) Battle Rope:-Rep starts with hands above shoulders and ends with hands below hip level-Both hands swinging at the same time ...
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