Tuesday 30 July 2024
Warm-up2x 20 Singles/Doubles 10 PVC PT 10 PVC GM 10 Ring rows S&T 15 Minutes Establish a max set of double unders/singles *Use this as an opportunity to try and get your first double unders! *Note the score for next time. Workout "Doubled Over" AMRAP in 15 minutes 4 Pull-ups 6 Toes-to-Bar 24 Double-Unders ...
Monday 29 July 2024
Warm-up AMRAP 8 10s Squat hold 10 Air Squat 5 Walkers 20s Pidgeon stretch each side 8 Deadlift (Bar) 8 Front squat (bar) 8 Push press (bar) S&T Every 1:30 (5 rounds) Deadstop Deadlift 3-3-3-3-3 *Start light/moderate and work up in weight Rest 1:30 Every 1:30 (5 Rounds) 1 Squat Clean + 1 Jerk *Start light/moderate and work up in weight Workout 21 Deadlift 60/40 21 Burpee 15 Power clean 60/40 15 Lat Burpee Over Bar 9 Squat Clean 60/40 9 Bar facing burpee ...
Friday 26 July 2024
Warm-up 3x 10 Push-up 10 Ring Rows 10 BB curls S&T Open gym 15-20 minutes Workout (alt: any benchmark/missed workout)"Heart & Swole" 3 Rounds For Time: 20 BB Skull Crusher 10/15 20 BB close grip Bench press 40/30 20 BB Bent over row 40/30 - supinated 2 second negative 20 Banded Pull-down 20 Banded Curls ...
Thursday 25 July 2024
Warm-upAMRAP 8 10 Front + side lat raises 10 Box step-ups 10 KB Deadlift light 10 KB Swing light 8 Push press (bar) 1s hold at the top S&T 12-10-8-6-4 Push press from floor *Work up in weight Workout "Pay It Forward" AMRAP 15: 55 Double DB S2O 2x22.5/2x15 55 Box Jumps 55 Double KB Deadlift 2x24/2x16 ...
Wednesday 24 July 2024
Warm-up AMRAP 8 10 Air Squat 10 Alt Lunge twist 10 Ring row 10 Air Squats Workout Every minute on the minute for 20 minutes: Minute 1: 12 Alternating Front Rack Lunges 40/30Minute 2: 12 Pull-upsMinute 3: 12 Med ball cleans 10/7Minute 4: 12 Push-ups Reduce reps by 1 every round ...
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