Tuesday 16 April 2024
Warm-up2x10 Air Squat (1 sec pause) 5 Walkers + push-ups 10 Ring Row 10 Hang power Clean (bar) 10 Front squat (bar) “Knocking at the Door”25:00 EMOMMin 1: 10 Front Squats, 60/40Min 2: 10 Power CleanMin 3: 10 S2OMin 4: 10 Bar facing burpees Min 5: Rest ...
Monday 15 April 2024
Warm-up2x10 Bend + Bow5 Walkers10 PVC PT 10 PVC OH Squat (1s pause)8 Snatch grip Deadlift (Bar) 8 Hang Power snatch (bar) 8 OHSquat (bar) S&TE2MOM (12 rounds) *Start light Increasing weight every 2nd set. Complete both complexes within 2 minutes Complexes: Snatch High Pull + Hang Power Snatch Rest 20s Snatch Grip Deadlift + Hang Squat snatch Workout Workout Isabel For time: 30 Snatches 60/40 60/40 *Record times on wall – if you want :) ...
Friday 12 April 2024
Warm-up3x10 Push-up10 Ring rows10 KB Deadlift10 KB swing20 Alt DB Hang clean S&T (20 mins)Open Gym WorkoutAMRAP 1010 KB Hanging high pull 24/1610 KB Swing 24/1610 Double DB Hang Clean 10 DB push-up ...
Thursday 11 April 2024
Warm-upAMRAP 68 Ring rows8 Push ups8 Front squat 8 Push Press 4 Thrusters Workout Teams of 2 Part A 21-15-9 reps for time of: Bike caloriesBurpees Partner A Starts on Bike while Partner B does burpees, swap and repeat -Rest 3 minutes Part B 21-15-9 reps for time of: Row caloriesThrusters Partner A Starts on Row while Partner B does thrusters, swap and repeat ♀ 30kg thrusters♂ 43kg thrusters *Teams can start on part A or part B to allow for a total of 4 people to perform the workout at a time *Teams waiting do warmup/open gym ...
Wednesday 10 April 2024
Warm-upAMRAP 610s Handstand hold 5 Walkers 10 Box Step-ups 10 Sit-ups Workout 10-minute AMRAP: 3 Wall walks (Scaled: Walker + 2 push-up)9 V-ups (Scaled: bent-leg)12 box jumps (Scaled: box step-ups) ...
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