Tuesday 23 April 2024
Warm-up AMRAP 7 10s Squat hold 5 Air squat 5 Jumping squats 5 Walkers 10 Lateral box step overs Workout (QF 24.2) 3 rounds for time of: 50 wall-ball shots50 lateral burpee box jump-overs Time cap: 20 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box ...
Monday 22 April 2024
Warm-up AMRAP 610 bend + bow 5 Walkers 10 PVC PT 10 PVC GM 8 Deadlift 8 Hang power clean 8 push press then Warm up to workout weight 2 or 3 Workout (QF 24.4) *Start with back to bar, when the clock starts turn around and start the workout With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks, weight 1 Rest 1 minute 10 clean and jerks, weight 2 Rest 1 minute 10 clean and jerks, weight 3 Rest 1 minute Max-reps clean and jerks in time remaining, weight 4 ♀ 38, 56, 70, 75 kg♂ 61, 83, 102, 111 kg Rest 5 Minutes Push press (from floor) 5-4-3-2-2-2 *Work to a...
Friday 19 April 2024
Warm-up2x10 Push-up10 Ring rows10 KB swing 10 Air squat WorkoutBuy in 1k Row/1k Bike (choose one) 30-20-10 Push-up DB Hang power snatch (22.5/15) Air squat Buy out 1k Row/1k Bike (choose one - the one you did not do on the buy in) ...
Thursday 18 April 2024
Warm-upAMRAP 6100m run8 Bend + bow8 Alt Lunge Twist8 Box Step-Overs8 Bent Over Row (Bar)ThenWarm up to workout weights Workout“Turkey Trot” 3 Rounds12 Back Rack Lunge (60/40)100m Run12 Box Jump Overs into.. 3 Rounds12 Deadlift (90/65)100m Run12 Box Jump Overs ...
Wednesday 17 April 2024
Warm-upAMRAP 620 Singles 10 Hanging knee raises 10 KB Deadlift 10 KB swing Workout40-30-20-10 Double Unders Weighted medball Sit-ups 10/7 -Rest 3 Minutes 10-20-30-40 Double Unders KB Swing ...
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