Tuesday 9 April 2024
16:30 First session today! Sorry for any inconvenience caused. Warm-upAMRAP 710 Bend + Bow5 Walkers10 alt Lunges 10 Ring rows 10 Hanging knee raises Workout 3 rounds of: 2 x 7m dumbbell walking lunge (hang position) 20 toes-to-bars Immediately followed by: 2 rounds of: 2 x 7m dumbbell walking lunge (front rack position) 15 chest-to-bar pull-ups Immediately followed by: 2 x 7m dumbbell walking lunge (overhead position) Scaling: Single DB/Front rack position10 bar muscle-ups ♀ 2 x 15kg dumbbells ♂ 2 x 20kg dumbbells 60/40 ...
Monday 8 April 2024
warm-upAMRAP 630 Singles10 Air squats10 Ring rows10 Hanging knee raise10s Handstand/pike hold8 Hang power clean8 Front squat S&T Every 2:00 minutes, 5 Sets, Complete the following:1 Squat Clean Rest 20 seconds1 Squat Clean and Jerk*Work to a heavy weight Workout4 Rounds For Time:25-20-15-10Toes To BarDumbbell Front Squats 2x20/2x15 50 Double Unders (after each round) ...
Friday 5 April 2024
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) – slow decent *Alt: Catch up any missed workout during the week S&TEvery 2 minutes, 6 Sets5-4-3-2-2-2 Bench PressStarting @ ~50% and increasing to a heavy set Workout“Skipping Stones”20:00 minute EMOMmin 1: 8 Dual DB Hang Power Clean (2×20/2×15)min 2: 8 DB Box Dipsmin 3: 8 DB Push-upsmin 4: 8 Ring Rows ...
Thursday 4 April 2024
Warm-upAMRAP 710s Pause Squat10 Air Squat10 Thor Ext10 Ring Rows8 Front Squat (Bar)8 Push Press (Bar)4 Thrusters (Bar) Workout21-15-9Thrusters (43/30kg)Handstand PU Rest 5 Minutes 4-3-2-2Back squatWork to a heavy weight ...
Wednesday 3 April 2024
Warm-upAMRAP 68 Ring rows8 Hanging knee raises10s Dead HAng 8 kipping swing WorkoutFor Time, with a Partner10-9-8-7-6-5-4-3-2-1Toe to BarC2B Each partner will complete each round, alternating full rounds. This means that partner 1 will complete 10 Toes to Bar + 10 C2B then tag partner 2 to complete 10+10 then back to partner 1 for 9+9 and so on down the ladder to 1+1 ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168