Tuesday 26 March 2024
Note: No 15:30 sessions this week, we will see you all in the usual sessions from 16:30 onwards :)Warm-upAMRAP 8100m run10 Alt lunge twist10s Rope hang10 Box step-ups *1 Min Row *1 Min Bike WorkoutTeams of 2 (relay start): Buy In: 600m Row (split distance) Then 60 Cal Bike (split distance)“Uphill Battle”For Time: 200m Run – together4 Rope Climb – split reps, one working10 Alt Box step-up (20/15) – split reps, one working 200m Run – together4 Rope Climbs- split reps, one working20 Alt Box step-up (20/15)- split reps, one working 200m Run – together4 Rope Climbs- split reps, one working30 Alt Box step-up (20/15)- split reps, one working 200m...
Monday 25 March 2024
Note: No 15:30 sessions this week, we will see you all in the usual sessions from 16:30 onwards :) Warm-upAMRAP 710 Bend + Bow10 Alt lunges10 Ring Row8 KB Deadlift8 KB Swing8 Bent over row (bar)8 Deadlift (bar) S&TDeadliftEvery 2:00 minutes, 4 Sets4-3-3-2-2Deadstop deadlift*Work to a heavy 2 Rest 2 minutes 10-8-6@50% of maximum weight in part 1 – Rest to recovery between sets Workout21-15-9Front rack lunges 40/30(L+R =1)HR Push-ups ...
Friday 22 March 2024
Warm-up3x10 Push-ups10 Db box dips (assisted)10 Ring Rows S&T Open Gym Workout12-11-10-9-8-7-6-5-4-3-2-1 DB Box dips DB Hang power clean2x20/2x15 ...
Thursday 21 March 2024
Warm-upAMRAP 7 10 Front + Side Lat raise (2.5/1.5)5 Walkers10 Ring rows 10 Air Squats 10 Hang power clean 10 Front Squat10 Push pressScaled: double DB S&T5-4-3-2-2-2 Back squat *Work up in weight WorkoutBuy In: 30 Wall-balls 3 Rounds 10 Hang Power Clean 10 Front Squat 10 S2O Buy out: 30 wall-balls 43/30 ...
Wednesday 20 March 2024
Warm-upAMRAP 810 PVC PT10 PVC GM 10 Sit-up10 Push-up 10 Ball slam (light) Workout27-21-15-9-7 HR Push-ups V-ups Ball slams 15/10 ...
- 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