Wednesday 14 August 2024 (16:30 first class)
Warm-up AMRAP 8 10 Bend + Bow 10 Alt Lunge twist 10 Ball slams 10 KB Deadlift 10 KB Swing light Workout Every 2 minutes for 20 minutes From 0:00-2:00, complete: 10 Alternating DB Lunges 2x22.5/2x15 15 Ball Slams (10/7) From 2:00-4:00, complete: 10 Burpees 15 KB swings (24/16) Repeat 5x ...
Tuesday 13 August 2024
Warm-upAMRAP 8 10 PVC PT 10 PVC GM 10 Ring rows 10 Push-ups 10s Handstand hold 8 Front squat (Bar) 8 Push Press (Bar) 4 Thruster (Bar) Workout Teams of 2:*All reps are split between partners For time: 48 Thrusters (40/30)48 HR push-ups42 Meter (6 lengths) Sandbag Carry (Scaled: Double DB Front Rack Carry AHAFA)42 Push-ups42 Thrusters (40/30) -Rest 2 minutes36 Thrusters (60/40)36 Kipping Handstand push-ups42 Meter (6 lengths) Sandbag Carry (Scaled: Double DB Front Rack Carry AHAFA)30 Strict Handstand push-ups30 Thrusters (60/40) ...
Monday 12 August 2024 (RPT)
Warm-up AMRAP 8 10s Squat hold 5 Walkers 20s Pidgeon stretch each side 10 Front + side Lat Raises 2x2.5/2x1.5 8 snatch grip deadlift (bar) 8 Hang power snatch (bar) 8 oh squat or oh box squat (bar/pvc) S&T Every 1:30 (6 rounds) Hang squat snatch + oh squat Scaled: Hang power snatch + oh box squat *Start light/moderate and work up in weight Workout 5 Rounds 200m run 8 R1: MU -> R2:T2B -> R3: C2B -> R4: K2E -> R5: PU 12 Alt db snatch 22.5/15 ...
Thursday 8 August 2024
Warm-upAMRAP 8 10 Front + side lat raises 10 PVC PT 10 PVC GM 10 Box Step Ups 10 DB push press per arm S&T 6-5-4-3-2-1 Strict Press (from rack) *work up in weight Workout For Time 3-6-9-12-15-18 reps of: Right-Arm Dumbbell Push Presses (22.5/15) Left-Arm Dumbbell Push Presses (22.5/15) Box Jump Overs Rest 5 minutes 18-15-12-9-6-3 reps of: Right-Arm Dumbbell Push Presses (22.5/15) Left-Arm Dumbbell Push Presses (22.5/15) Box Jump Overs ...
Wednesday 7 August 2024 (16:30 first class)
Warm-up AMRAP 8 10 Bend + Bow 10 Side to side leg swings 10 Hanging knee raises 10 Alt Lunge twist 10 KB Deadlift (1s squeeze at the top) 10 KB Swing light Workout "Mumbo Jumbo" AMRAP 1 minute: 3 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max K2E in remaining time (Scaled: Hanging knee raises, lying leg raises) -Rest 1 minute AMRAP 2 minutes: 6 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max V-ups in remaining time (Scaled: Bent leg, lying leg raises) -Rest 1 minute AMRAP 3 minutes: 9 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max Alt-V-ups in remaining time (Scaled: Bent leg, lying leg raises) -Rest 1 minute AMRAP 4 minutes: 12 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max Weighted sit-ups (10/7) in remaining time (Scaled:...
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