Tuesday 2 July 2024 (first class: 15:30)
Warm-up2x 8 Bend + bow8 Ring rows 8 Air Squat 8 Hang power clean (bar) 8 Front Squat (bar)8 Push-press (bar) S&T E1:30MOM (6 rounds)Complex of: Squat Clean + Front squat *work up in weight -Rest 1:30 E1:30MOM (6 rounds)Back squat + Pause squat (2s pause) *work up in weight Workout AMRAP 12 12 Wall-ball 10/7 12 Pull-up 12 Power Clean (50/35) ...
Monday 1 July 2024 (first class: 15:30)
Warm-upAMRAP 8 10 PVC PT10 PVC GM5 Walkers 10 Alt DB hang snatch 10 DB push press per arm Workout 21-15-9 Reps for Time of:Dumbbell Snatches (22.5/15) L Dumbbell Snatches (22.5/15) ROver-Dumbbell Burpees ...
Friday 28 June 2024
Warm-up 3x 10 Push-up 10 Ring Rows 10 Hammer curl Workout 3 Rounds For Time 1 legless rope climb 10 DB Hang clean 2x22.5/2x15 - 2x20/2x12.5 - 2x15/2x10 1 legless rope climb 10 DB Hanging high pull 2x22.5/2x15 - 2x20/2x12.5 - 2x15/2x10 ...
Thursday 27 June 2024
Warm-upAMRAP 75 Walkers 10 Air Squat10 Bend + Bow 10 PVC PT 10 PVC OH Squat S&T 10 minutesMU practice Then EMOM 7 Complex of: Hang Squat snatch + OH squat *work up in weight Workout 21 Squat snatch (40/30) 21 Pull-up 15 Squat Snatch (50/35) 21 C2B 9 Squat snatch (60/40) 9 Bar Muscle Up ...
Wednesday 26 June 2024
Warm-up AMRAP 6 10 Push-ups 10 Sit-ups 10 Russian twist Workout 20 V-ups20 Push-ups 20 Weighted sit-ups - plate (15/10)20 Push-ups 20 Sit-ups20 Push-ups 20 Russian twist - plate (15/10)20 Push-ups ...
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