Wednesday 12 June 2024
Warm-up2x10 Alt Russian twist10 Superman10 Sit-ups 10 Push-up20s Plank Workout Buy In: 100 Alt V-Up 3 Rounds30 Russian Twists (15/10 Plate)15 T2B 10 HR Push-up1 Minute Plank ...
Tuesday 11 June 2024
Warm-upAMRAP 616 Double unders/Singles8 Ring rows 8 KB deadlift8 KB swing Workout "The Swing of Things" For Time: 42 Kettlebell Swings 21 Pull-up 120 Double Unders 30 Kettlebell Swings 15 Pull-up 80 Double Unders 18 Kettlebell Swings 9 Pull-up 40 Double Unders *24Kg/16Kg ...
Monday 10 June 2024
Warm-upAMRAP 88 Bend and bow 8 Air squat 8 Jumping Squat 8 Hang power clean (Bar) 8 Front Squat (Bar) 8 Push Press (Bar) 4 Squat Clean + Jerk Then Warm up to starting weight S&TEvery 2 minutes (8 rounds)Squat Clean + Jerk *Work up in weight*Scaled: Power Clean + S2O Workout15 Box Jumps 15 Power Cleans @60/40 15 Front Squat @60/40 12 Box Jumps 12 Power Cleans @50/35 12 Front Squat @50/35 9 Box Jumps 9 Power Cleans @60/40 9 Front Squat @60/40 ...
Friday 7 June 2024
Warm-up2 Rounds8 Ring row8 Push-up8 Bench press (Bar)10/7 Cal bike10/7 Cal Row WorkoutEMOM (25 minutes)Min 1: 7 Strict pull-ups (Scaled: pull-up variations or ring rows)Min 2: 10/7 Cal Assault bikeMin 3: 7 Bench press ~@Bodyweight (Scaled: 5 Double DB bench or 8 push-ups)Min 4: 10/7 Cal RowMin 5: Rest*Start at any station ...
Thursday 6 June 2024
Warm-upAMRAP 1020s Squat hold10 Air Squat10 Bend + Bow8 Deadlift (Bar)8 Hang Power Clean (Bar)8 Back Squat (Bar) S&TBack squat (1s Pause)5-5-4-4-3-3*Work up in weight Then TABATAAssault bike WorkoutTeams of 23 Rounds5 Rope climbs15 Power Cleans (60/40)20 Back Squats (60/40) - from rack or floor, keep head up and soft receive if performing from the floor*Truck and trailer style:Partner 1 starts, partner 2 starts as soon as partner 1 is done with the 1st movement ...
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