Wednesday 11 September (16:30 first class)
Warm-up3x 10 Box step ups 5 walkers 10 Ring rows S&T 1k row Workout Buy in: 1k run Then 3x21 Box jumps15 Burpees 9 C2B ...
Tuesday 10 September 2024
Warm-upAMRAP 8 10 Hanging knee raises10 Air squat 10 KB Deadlift 10 KB Swing 10 Alt Heel touches Workout WorkoutRepeat 4 times:AMRAP 4 minutes10 T2B15 Medball cleans 10/7Max Kb swings 24/16-Rest 3 minutes *Score is total kb swings ...
Monday 9 September 2024
Warm-upAMRAP 8 20 singles/doubles10 Bend + Bow20s Squat hold 10 air squat 8 Deadlift (bar) 8 hang power clean (bar) 8 Front squat (bar) 4 Thruster (bar) S&T Every 2 minutes3-3-3-2-2-2 Deadlift *Work up in weightWorkout Dime A Dozen"5 Rounds:9 Hang Power Cleans6 Thrusters30 Double UndersKG | (50/35) ...
Friday 6 September 2024
Warm-up2x 10 Push-up 10 Snatch Grip Deadlift (Bar)10 Hang Power Snatch (Bar) Workout (Alt: any missed or benchmark wod) 21-15-9"Isabeth" Power Snatch (60/40) Ring Dips/DB box dips ...
Thursday 5 September 2024
Warm-upAMRAP 820 Squat hold 10 Air squat 5 Walkers 8 Hang Power Clean (bar) 8 Front Squat (bar) S&T Every 1:30 (5 Rounds)Squat Clean + Front Squat (complex)*Work up in weight WorkoutFor time: 2 Power Clean 8 Front Squat 4 Power Clean 6 Front Squat 6 Power Clean 4 Front Squat 8 Power clean 2 Front Squat Rx: 80/60. Scale to a challenging weight. If you can do unbroken sets it's too light :) ...
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