FRIDAY 24 March 2023
Warm-up3x10 Ring rows10 Push-ups10s Rope hang 10 Leg assisted DB box dips (1s pause at bottom) S&T 15 minutes open gym WorkoutTeams of 2 AMRAP 8 minutes 1 Legless rope climb each 10 Strict pull-ups each 15 Ring rows each Rest 2 Minutes AMRAP 8 minutes 10 DB Bench Press 10 DB Box dips 15 Push-ups *Partner A completes the movement fully, then rests while partner B completes, move on to the next movement. 2x20/2x15 ...
THURSDAY 23 March 2023
Warm-up2x10 Box step-ups5 Walkers + Push-up10 Ring rows5 Tuck Jumps 1x (bar)10 Hang Power clean10 Push Press + Hold 2 seconds overhead after each rep Workout5 rounds for time:5 burpee box jump-overs1 clean and jerk *Add 1 clean and jerk after each round (1,2,3,4,5). ♀ ~80% of 1 RM clean and jerks, 24-in box♂ ~80% of 1 RM, 30-in box *No 1RM? Use a weight where you feel you could do roughly 2 reps at without putting the bar down. THENNot for time (20 minutes alotted time)5 sets of 4Touch and goClean and jerk @80%,75%,70%,65%,60% of workout weight ...
WEDNESDAY 22 March 2023
Warm-up200m run2x10 Bend + Bow10 Sit-ups20 Russian twist (unweighted) S&T3 AttemptsMax hanging knee raise hold Workout20-minute AMRAP:400m run50 Weighted abmat sit-ups (10/7)200m run25 V-ups ...
TUESDAY 21 March 2023 (Morning Super Class 09:00)
Warm-upAMRAP 714m walking lunge + twist30 Singles10 Heel touches10 Bend + Bow 2x20 Alt DB Hang snatches S&T12 minutesSinges/Crossover practice WorkoutAMRAP 128 dumbbell snatches, arm 18 overhead walking-lunge steps, arm 18 dumbbell snatches, arm 28 overhead walking-lunge steps, arm 240 crossovers 20/15 ...
MONDAY 20 March 2023
*Quarterly rules reminder. Gym/Weightlifiting etiquette-Please wait to pack up until everyone is done with the workout to keep the motivating vibes going. Exception is if you have to leave early or if we go over class time.-Bar unloading teqnique. Check that we don't drop the bar when pulling out plates (step over it and control both the plate and bar). Buy in workouts:-Burpees for equipment fouls are +10. Everyone gets a spot on the board and we tally up your fouls since the last buy i workout.Every couple of weeks we will use this as a buy in to a lekker tough...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222
- 223
- 224
- 225
- 226
- 227
- 228
- 229
- 230
- 231
- 232
- 233
- 234
- 235
- 236
- 237
- 238
- 239
- 240
- 241
- 242
- 243
- 244
- 245