Thursday 5 September 2024
Warm-upAMRAP 820 Squat hold 10 Air squat 5 Walkers 8 Hang Power Clean (bar) 8 Front Squat (bar) S&T Every 1:30 (5 Rounds)Squat Clean + Front Squat (complex)*Work up in weight WorkoutFor time: 2 Power Clean 8 Front Squat 4 Power Clean 6 Front Squat 6 Power Clean 4 Front Squat 8 Power clean 2 Front Squat Rx: 80/60. Scale to a challenging weight. If you can do unbroken sets it's too light :) ...
Wednesday 4 September (16:30 first class)
Warm-up3x 10 Sit-up 10 Push-ups 10 Air squat WorkoutAMRAP in 18 minutes 3 Push-up (Scaling: Knees, incline, 90 degree) 3 Reverse Burpees (Scaling: Tucked leg) 3 V-ups (Scaling: Bent-leg v-ups, sit-ups) 6 Push-up (Scaling: Knees, incline, 90 degree) 6 Reverse Burpees (Scaling: Tucked leg) 6 V-ups (Scaling: Bent-leg v-ups, sit-ups) Continue with this pattern, adding 3 reps to each movement after every round ...
Tuesday 3 September 2024
Warm-upAMRAP 8 20 Singles/doubles 10 Hanging knee raises10 Push-ups 10 KB Deadlift 10 KB Swing 10 Alt Heel touches 10 Calf raises Workout "Gas Pedal"For Time:[Buy-In]:200 Meter KB Farmers Carry4 Rounds:60 Double Unders 20 KB Deadlift (2x24/2x16)15 Toes to Bar[Cash-Out]:200 Meter KB Farmers CarryDumbbells: (2x24/2x16) kb’s ...
Monday 2 September 2024 (RPTB)
Warm-upAMRAP 8 10 PVC PT 10 PVC GM10 Bend + Bow5 Walkers 10 BB Push press S&T Every 2 minutes3-3-3-2-2-2 Strict press *From rack or floor *Work up in weightWorkoutOn the 3:00 x 6 Rounds:12 Pull-ups12 Alt Dumbbell Snatches (22.5/15) 12 Burpee *Once you start going over 1 minute for a specific movement consider scaling down weight/reps ...
Friday 30 August 2024
Warm-up2x10 Push-up10 Ring Rows10 Air squat (hold 2s at bottom) Workout (Alt: any missed or benchmark wod) 3 Rounds: 15 Skull crushers 2x15/2x10 Into 20 DB Bench press 2x15/2x10 *any break - 10 push-ups 15 Goblet squat 15/10 Into 20 three quarter squats (max depth to just short of full lockout a.k.a no rest at the top) *any break - 10 alt lunges ...
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