Tuesday 7 May 2024
Warm-up AMRAP 7 20 Singles/Double unders 10 Front + Side lat raises 5 Walkers 10s Handstand hold 10 DB Push press per side 10 KB Swing S&T (20 mins) 4-4-3-3-2-2 Push Press (from rack)*Work to a challenging weight *Double under practice in remaining time Workout Buy In: 100 Double Unders (x3 singles) 3 Rounds for time 21 KB Swing 15 Pull-up 5 Wall-walks (Scaled wall-walk, Walker + Push-up) Cash out: 100 Double Unders (x3 singles) ...
Monday 6 May 2024
Warm-up AMRAP 810 bend + bow 5 Walkers 10 PVC PT 10 PVC GM 10 PVC Back Squat 8 Deadlift 8 Hang power clean 8 Front Squat S&T 5-4-3-2-2-2 Front Squat *Work up to a challenging weight Workout 7-9-12-15Squat Clean 60/40 Lateral burpee over bar ...
Friday 3 May 2024
Warm-upAMRAP 7 8 Push-up 8 ring rows 8 Air Squat 8 DB Hammer curls (light 1s pause at the top) Workout 2 Rounds Max reps (capped at 10) KB Curl: M: 32kg into 24kg into 16kg into 14kg F: 16kg into 14kg into 12kg into 8kg Rest 3 minutes between sets Then For time: 21-15-9-7 Double DB hang cleans 2x20 / 2x15 DB Push-ups Double DB Front squat 2x20 / 2x15 ...
Thursday 2 May 2024
Warm-upAMARAP 8 *Any order 100m Jog 1 Minute Bike (anywhere in the 8 minutes 5 Walkers 10 Deadlift (bar) Workout * Relay start TABATA Assault bike Rest 4 Minutes 1K Run Rest 6 Minutes AMRAP 8 minutes 10 Deadlift (90/65) 10 Lat Burpees over bar ...
Wednesday 1 May 2024 (9 AM Holiday Workout!)
Warm-upAMRAP 8 10 Sit-ups 5 KB Russian swings 5 KB swings 10 Alt Lunge Twist Workout 3 Rounds for Time40 Alt V-ups 30 Alternating Dumbbell Hang Snatches (22.5/15) 20 Alt DB lunges (2x20 / 2x15) ...
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