Wednesday 24 April 2024
Warm-upAMRAP 820 Singles 10 Sit-ups 10 Russian twists 10 KB Deadlift 5 KB/DB Hang clean each hand 10 Ball slams S&T 4 sets of 4 reps each side Windmill/DB windmill/Low hang windmill *work up in weight Workout 120 V-ups (split reps) *Partner holds 2 KB's in front rack 2x24/2x16 120 Ball slams (Split reps) *Partner holds 2 KB's in suitcase hold 2x24/2x16 ...
Tuesday 23 April 2024
Warm-up AMRAP 7 10s Squat hold 5 Air squat 5 Jumping squats 5 Walkers 10 Lateral box step overs Workout (QF 24.2) 3 rounds for time of: 50 wall-ball shots50 lateral burpee box jump-overs Time cap: 20 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box ...
Monday 22 April 2024
Warm-up AMRAP 610 bend + bow 5 Walkers 10 PVC PT 10 PVC GM 8 Deadlift 8 Hang power clean 8 push press then Warm up to workout weight 2 or 3 Workout (QF 24.4) *Start with back to bar, when the clock starts turn around and start the workout With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks, weight 1 Rest 1 minute 10 clean and jerks, weight 2 Rest 1 minute 10 clean and jerks, weight 3 Rest 1 minute Max-reps clean and jerks in time remaining, weight 4 ♀ 38, 56, 70, 75 kg♂ 61, 83, 102, 111 kg Rest 5 Minutes Push press (from floor) 5-4-3-2-2-2 *Work to a...
Friday 19 April 2024
Warm-up2x10 Push-up10 Ring rows10 KB swing 10 Air squat WorkoutBuy in 1k Row/1k Bike (choose one) 30-20-10 Push-up DB Hang power snatch (22.5/15) Air squat Buy out 1k Row/1k Bike (choose one - the one you did not do on the buy in) ...
Thursday 18 April 2024
Warm-upAMRAP 6100m run8 Bend + bow8 Alt Lunge Twist8 Box Step-Overs8 Bent Over Row (Bar)ThenWarm up to workout weights Workout“Turkey Trot” 3 Rounds12 Back Rack Lunge (60/40)100m Run12 Box Jump Overs into.. 3 Rounds12 Deadlift (90/65)100m Run12 Box Jump Overs ...
- 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
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176