Thursday 3 October 2024
Warm-up2x 8 Bodyweight squats (2s Pause at bottom) 8 Alt Lunge Twist 8 Heel Touches 20s Pidgeon each Side 100m Jog 8 Front Squat (Bar)8 Push Press (Bar) 4 Thruster (Bar) S&T 2K Run for time Workout Alt: LMS test 6200m Run 30 Thruster 60/40 200m Run ...
Wednesday 2 October (16:30 first class)
Warm-up3x 5 Inch Worms 10 Sit-ups 10 Alt Lunge 20s Handstand/ Pike Hold then warm up and practice movements for ~5 minutes Workout (Alt: LMS Test 4) 4 rounds (3 minutes each) 12 DB OH Squat (Left) 15/10 Scaled: (DB OH Lunge or DB Front Rack Lunge) 12 DB OH Squat (Right) 15/10 (Scaled: DB OH Lunge or DB Front Rack Lunge) Max handstand walk/ Max wall walks / Max walkers Rest 1 minute after each round *Score is the total distance/reps accumulated on the handstand/wall walk ...
Tuesday 1 October 2024
Warm-upAMRAP 8 (easy/moderate pace 2-3 rounds) 20 Singles/doubles 10 Bend + Bow10 Hanging knee Raises (strict as possible - engage the core) 10 Box step-ups 10 Ring Rows S&T 10 minutes Work to a max double under/single set WorkoutEvery 2 Minutes (6 Rounds)1 T2B + 1 C2B (Rx: complex)8 Box jump overs (Scale to 6 or 4 reps or step overs) 30 DU's (Scale to 50 Singles) *Rest for the remainder of the 2 minutes Then At minute 12 complete as many reps as possible in 3 minutes7 T2B + 7 C2B 8 Box jump overs 30 Double Unders Max C2B ...
Monday 30 September 2024
Warm-up3x10 PVC Pass-Throughs10 PVC Good-mornings10 Bent Over Row (Empty Bar)10 Deadlifts (Empty Bar) 10 Hang Power Clean (Empty Bar) 10 Push press (Empty Bar) Strength/Technique (Alt: LMS Test 3) *Warm up to first set before we startEvery 1:30 minutes (5 sets)3 Clean & Jerk*Work up in weight Workout (Alt: LMS test 5) Teams of 2:80 Wall balls 10/760 S2O 60/40 40 C2B 60 Sandbag cleans 70/45 OR Power cleans (Challenging weight)80m Sandbag carry OR Double KB Front Rack carry ...
Friday 27 September 2024
Warm-up2x10 Push-up10 Ring rows + 2 Practice rounds of the workout movements (~5 reps) Workout21-15-9Dumbbell Bench Press (M: 2x22.5kg / F: 2x15kg) (Alternative: Push-ups) Dumbbell Bent over row (M: 2x22.5kg / F: 2x15kg) (Alternative: Ring Row) Dumbbell Box Dips https://www.youtube.com/shorts/eDE9TNFY4sU Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall. ...
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