Wednesday 21 August 2024 (16:30 first class)
Warm-upAMRAP 8100m run10 Air Squat10 KB Deadlift10 KB Swings8 Front squat (Bar)8 Push press (Bar)4 Thruster (Bar) S&T1K Row Workout"Shout!"3 Rounds For Time:200m Run21 Kettlebell Swings (70/53)12 Thrusters (50/35) ...
Tuesday 20 August 2024
Warm-upAMRAP 810 PVC PT10 PVC GM20 Singles/doubles5 Walkers8 Deadlift (Bar)8 Hang Power Clean (Bar) S&T20MinsWork up to a max power clean for the day WorkoutAMRAP in 10 minutes30 Double-Unders15 Power Clean (40/30) ...
Monday 19 August 2024
Warm-up3x10 PVC PT10 PVC GM10 Sit-ups10 Air Squats10 Alt DB Hang Snatch (light) S&TBack Squat3-3-3-2-2-2 *2 Second Pause on first rep *Build In Weight Workout"Left Hanging"42-30-18:Alt Dumbbell Hang Snatches (22.5/15)AbMat Sit-upsGoblet Squat (22.5/15)Alt V-up ...
Friday 16 August 2024
Warm-up 2x 10/7 Cal bike 10 Push-up 10 Ring Rows 10 Air squats Workout (alt: any benchmark/missed workout)For time: 100m Sled push 60/40 50 Jumping Squat 200m Row 50 Bench Press (60/40) 300M Cal Bike 50 Ring Rows ...
Thursday 15 August 2024
Warm-upAMRAP 8 10 PVC PT 10 PVC GM 8 Air Squat 8 Box step-ups 8 Deadlift (bar) 8 Hang Power Clean (Bar) 8 Front Squat (Bar) Workout For Time 14-12-10-8Deadlift (60/40) Jumping Squats Into 10-8-6-4 Power Clean (60/40) Box Jump Into 6-4-2-1 Squat Clean (60/40) Lat bar hops (L+R =1) ...
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