Wednesday 7 August 2024 (16:30 first class)
Warm-up AMRAP 8 10 Bend + Bow 10 Side to side leg swings 10 Hanging knee raises 10 Alt Lunge twist 10 KB Deadlift (1s squeeze at the top) 10 KB Swing light Workout "Mumbo Jumbo" AMRAP 1 minute: 3 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max K2E in remaining time (Scaled: Hanging knee raises, lying leg raises) -Rest 1 minute AMRAP 2 minutes: 6 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max V-ups in remaining time (Scaled: Bent leg, lying leg raises) -Rest 1 minute AMRAP 3 minutes: 9 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max Alt-V-ups in remaining time (Scaled: Bent leg, lying leg raises) -Rest 1 minute AMRAP 4 minutes: 12 Deadlifts (100/70) 10 KB Swings (scaled: russian) Max Weighted sit-ups (10/7) in remaining time (Scaled:...
Tuesday 6 August 2024
Warm-up4x 20 Singles/Doubles 10 PVC PT 10 PVC GM 10 Ring rows 10 Push-ups 10 Hanging knee Raises *Start S&T at any time after 1st round then continue warm-up S&T 500m Row for time Workout "Connect The Dots" For Time: 10-8-6-4-2 Toes to Bar 25 Double Unders (2x singles) Directly Into...
Monday 5 August 2024
Warm-up AMRAP 8 10s Squat hold 10 Air Squat 5 Jumping Squat 5 Walkers 20s Pidgeon stretch each side 10 Front + side Lat Raises 2x2.5/2x1.5 S&T Every 1:30 (4 rounds) Back Squat (pause 1s) 2-2-2-2 *Start light/moderate and work up in weight -Rest 1:30 Every 1:30 (4 rounds) Back Squat 5-4-3-2 *Start light/moderate and work up in weight Workout "Stomping Ground" For Time: 30 Devil’s Cleans - Double Dumbbells: (20/15)'s https://www.youtube.com/watch?v=hWkgL5q6DQ8 Every 2 Minutes [Starting at 0:00]: 10 Wall balls 10/7 (Scaling: Ball Thruster) ...
Friday 2 August 2024
Warm-up 2x 10/7 Cal bike 10 Push-up 10 Ring Rows 10 DB curls 10 Medball ground to overhead to ground S&T (Optional) Open gym 15-20 minutes Workout (alt: any benchmark/missed workout)For time: 80/60 Cal bike 30 Double DB Hang Cleans 2x20/2x15 30 Medball Ground to overhead to ground 15/10 30 Medball Cleans 15/10 ...
Thursday 1 August 2024
Warm-upAMRAP 8 10 Front + side lat raises 10s Handstand hold 10s Squat hold 10 PVC PT 10 PVC GM 10 PVC OH Squat Workout 4 Rounds for Time: 10 Hang Snatches 40/30 (Scaled: 2x DB Hang Snatches) 3 Wall Walk (scaled: walker + push-up) 10 OH Squats 40/30 (scaled: PVC OH Squat, OH Box squat, front squat) ...
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