Thursday 15 August 2024
Warm-upAMRAP 8 10 PVC PT 10 PVC GM 8 Air Squat 8 Box step-ups 8 Deadlift (bar) 8 Hang Power Clean (Bar) 8 Front Squat (Bar) Workout For Time 14-12-10-8Deadlift (60/40) Jumping Squats Into 10-8-6-4 Power Clean (60/40) Box Jump Into 6-4-2-1 Squat Clean (60/40) Lat bar hops (L+R =1) ...
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 ...
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