Wednesday 28 August 2024 (16:30 first class)
Warm-up3x 10 Sit-up 10 Russian twist L+R=1 (unweighted) 10s Plank 20s Handstand/pike hold WorkoutAccumulate 2 mins of plank hold.Then 21-15-9 V-ups 9--7--5 Wall-walk (Scaled ww or walker + push-up) 21-15-9 Russian Twist L+R=1 (15/10 plate) Then Accumulate 2 mins of plank hold. ...
Tuesday 27 August 2024
Warm-upAMRAP 8 100m jog 10 Ring Rows10 Push-ups 10 Squats 10 Alt Heel touches Workout "Mini Murph"800-meter run50 pull-ups100 push-ups150 squats800-meter run *RX+ - Compete pull-ups, push-ups and squats in order RX - Partition pull-ups, push-ups and squats as you please ...
Monday 26 August 2024
Warm-upAMRAP 820 singles/doubles10 Bend + Bow5 Walkers20s Pidgeon stretch (e.s)10 Bent over row (bar)10 Deadlift (bar) Then Warm up to deadlift starting weight S&TDeadliftE(2:00)MOM (5 rounds)5-4-3-2-1Dead stop deadlift*work up in weightWorkoutRepeat 4 times:AMRAP 4 minutes10 Deadlift 100/7030 Double Unders (2x singles)Max Bar facing Burpee-Rest 3 minutes *Score is total bar facing burpees ...
Friday 23 August 2024
Warm-up2x10 Push-up10 Ring Rows10 Bent over row (Bar)+Open gym warm-up S&TOpen gym WorkoutFor Time50-40-30-20-10Push-Ups25-20-15-10-5Double Kettlebell Rows (2x24/2x16 kg) ...
Thursday 22 August 2024
Warm-upAMRAP 810 Ben + Bow10 Hanging knee raises10 Box Step-ups10 Deadlift (Bar) Workout"Sleepy Hollow"AMRAP 30mins5 Box Jumps3 Toes to Bar1 Deadlift (120/80) ...
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