WEDNESDAY 30 MARCH 2022
Challenge of the week: Lateral hold for time 2x2.5/2x1.5 Well done Koba and Eddie on winning the last challenge - Crazy grip! Warm-up3x10 Sit-ups20s Plank10 Ring rows 1x20/15 Cal Bike Workout5 rounds for time: 15 Hollow Rocks10 Ring rows15 Medball Sit-ups10 Mountain climbers (L+R=1) ...
TUESDAY 29 MARCH 2022
Challenge of the week: Lateral hold for time 2x2.5/2x1.5 Well done Koba and Eddie on winning the last challenge - Crazy grip! Warm-up2x40 Singles10 Squats10 Thor Ext10 PVC PT10 PVC OH Squat10 PVC Sotts Press5 Walkers 1x15 Hang Power Snatch15 OH squat S&T20 MinutesWork Up To A HeavySnatch (Power/Squat)+OH Squat Workout10 mins90 DU's30 Burpee Over BarThenMax Snatches (power/squat) @70% with the remaining time *Use percentages as a reference for intended stimulus - adjust accordingly and find a challenging weight that you can move with safely. ...
MONDAY 28 MARCH 2022
Warm-up1x200m Jog 3x10 Air Squats5 Tuck Jumps10 Ring rows10 Heel Touches WorkoutFor time:8 wall-ball shots4 shuttle runs3 C2B16 wall-ball shots8 shuttle runs6 C2B24 wall-ball shots12 shuttle runs9 C2B32 wall-ball shots16 shuttle runs12 C2B24 wall-ball shots12 shuttle runs9 C2B16 wall-ball shots8 shuttle runs6 C2B8 wall-ball shots4 shuttle runs3 C2B ...
FRIDAY 25 MARCH 2022
Warm-up2x12 Ring rows12 Push-ups12 Sit-ups12 Supermans12 KB High Pulls (Light) S&TOpen Gym WorkoutWhatever you like!*Benchmarks/lifting/missed workouts/skills*Ask if you are unsure OR Not for time: Movements in any order - complete a movement before moving onEvery time you switch movements perform 25 V-ups before continuing 10-8-6-4Bench Press *Increasing weight 12-10-8-6Reverse curl *Empty Barbell+Max Isometric Hold @top directly after each set 10-8-6-4Supinated bent Over row *1/2 BW+Max Isometric Hold @top directly after each s 12-10-8-6KB Hanging High Pull 16/12+Max Isometric Hold @top directly after each s Optional (In remaining Time):2 SetsEmpty bar barbell curl sevens (YGIG) ...
THURSDAY 24 MARCH 2022
Warm-up2x10 Air Squats15 Calf Raises10 Heel Touches10 Bend + Bow10 Lat Line Hops10 KB Deadlift10 KB Swing 1x30s Max Singles1x20s Max Double Unders/30s Max Singles S&TSkills Practice30s on 30s off (6 rounds)Max DU's Workout2 Rounds200m Run20 Alt KB Snatches15 KB Goblet Squat10 C2B -Rest 2 minutes 2 Rounds200m Run20 Alt DB Hang Snatches15 DB Goblet Squat10 Pull-ups ...
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