Tuesday 30 April 2024
Warm-up AMRAP 7 10s Squat hold 5 Air squat 5 Jumping squats 10 Box step-ups 5 Walkers 10s Handstand hold S&T 15 Mins 4 sets of max handstand hold (freestanding/wall-assisted/Pike box rotations) Workout Buy In: 500/375m Row 21-15-9 Ball Slam 10/7 Box Jumps Pull-ups 14m Handstand Walk/Bear Crawl with Medball push (15/10) ...
Monday 29 April 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 8 push press S&T E1:30MOM (6 Rounds) *Start light and work up in weight Complex of: Squat Clean + Front Squat + Jerk Scaled: Power Clean + 2 Front Squats + S2O Workout "The DeLorean" 3 Rounds x AMRAP 3: 10 TTB 15/10 Push-up 30 Double Unders (2x singles) Max Power Clean + Jerk (in remaining time) 60/40 *Rest 2 minutes between rounds Score = total amount of c&j ...
Friday 26 April 2024
Warm-upAMRAP 7 15 PVC pt 15 Front + Side lat Raises 8 ring rows 8 Hanging knee raises 10s Rope hang 10s Handstand hold Workout For time: 3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs,15 feet 1 round: 10 chest-to-wall handstand push-ups 20 muscle-ups Time cap: 15 minutes ...
Thursday 25 April 2024
Warm-upAMARAP 8 *Any order 1 minute of moderate row 8 Bend + Bow 8 hang power snatch 8 snatch grip deadlift 8 Box step ups Workout (QF 24.1) 4 rounds for max reps of: 1 minute of snatches1 minute of rowing for calories1 minute of dumbbell box step-ups1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box ♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box *Relay style start (If you are trying to do quarterfinals for a score you have to do these in order, else you can start on any station you like) ...
Wednesday 24 April 2024
Warm-upAMRAP 820 Singles 10 Sit-ups 10 Russian twists 10 KB Deadlift 5 KB/DB Hang clean each hand 10 Ball slams S&T 4 sets of 4 reps each side Windmill/DB windmill/Low hang windmill *work up in weight Workout 120 V-ups (split reps) *Partner holds 2 KB's in front rack 2x24/2x16 120 Ball slams (Split reps) *Partner holds 2 KB's in suitcase hold 2x24/2x16 ...
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