Wednesday 5 June 2024
Warm-up/S&T1K Row (as available) Meanwhile 3x10 Bend + Bow10 Box Step-ups10 Ring Rows10 Push-up100m Run Strech + stay warm after warm-up while 1k's are completed Workout300m Run30 Box Jumps30 Pull-up30 Push-up 200m Run20 Box Jumps20 C2B Pull-up20 HR Push-up 100m Run10 Box Jumps10 Bar Muscle Ups10 Decline Push-up (feet on bench) Scaling: Push-up variations (Incline, Knees, 90 degrees)Pull-up/MU variations (Jumping, ring rows, Box MU)Box jumps (Step-ups, height adjusted with plates) ...
Tuesday 4 June 2024
Warm-upAMRAP 816 Double unders/Singles8 Front + side lat raises4 Walkers8 Air squat4 Jumping Squat8 BB Push press S&TEvery 2 minutes (6 Rounds)3 Jerks (From floor or rack) Workout“Storm”18:00 minute AMRAP3 Wall Walks21 Wall Balls 10/742 Double Unders ...
Monday 3 June 2024
Warm-upAMRAP 88 PVC PT8 PVC GM8 PVC OH Squat8 burpees8 Sit-ups8 Snatch grip deadlift (bar)8 Hang Power Snatch (bar)8 OH Squat or snatch balance (bar) S&TEvery 2 minutes (6 rounds)Squat snatch + OH Squat*Work up in weight*Scaled: Power snatch + OH Squat Workout21-15-9Power Snatch 50/35T2BOH Squat 50/35Lat Burpee over bar ...
Friday 31 May 2024
Warm-upAMRAP 8 8 Push-up 8 ring rows 8 Empty bar bench 8s Rope Hang 8 KB swings *Choose one variation of the workout and perform for time Workout 1 (Heavy) 10-9-8-7-6-5 Bench Press @BW 10-8-6-4-2-1Sandbag Cleans Over Shoulder (Scaled: x2 Medball over shoulder 15kg)*1 Rope Climb each After Each Set Workout 2 (A lot) 10-9-8-7-6-5 Ring Row 10--8---6--4---2--1 Sandbag Cleans Over Shoulder (Scaled: x2 Medball over shoulder 15kg)*1 Rope Climb each After Each Set ...
Thursday 30 May 2024
Warm-up2x 8 Air Squat 8 push up 8 PVC PT 8 PVC GM 8 Push press (bar) 8 Front Squat (bar) 8 Thruster (bar) S&T 500m Row for Time Workout "300" 100 Thrusters (43/30)100 Weighted Sit-ups (10/7)100 Push up *Partition in any way ...
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