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 ...
Tuesday 19 March 2024
Warm-upAMRAP 7 10 PVC PT 10 PVC gm10 Bend + Bow 5 walkers 10 KB Deadlifts10 KB Swings WorkoutTeams of 221-15-9 Power snatch (43/30) Bar Facing Burpee ...
Monday 18 March 2024
Warm-upAMRAP 1010 PVC PT10 PVC GM10s Squat Hold10 Jumping squat 10 Ring rows10 Front Squat (Bar) 10 Push Press (Bar) 5 thrusters *1 Minute of bike and 1 minute of rowing somewhere during the 10 minutes (rotate as available) Workout *Start 1.5 meters from weight bar (under the pull-up bar) Open 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 29, 43 kg♂ 43, 61 kg Scaled: All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15...
Friday 15 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 OROpen workout 24.2/24.3 ...
Thursday 14 March 2024
Warm-upAMRAP 7 10 Front + Side Lat raise (2.5/1.5)5 Walkers10 Ring rows 10 Deadlift10 Hang power clean10 Push pressScaled: double DB S&TPush press (from the floor)6 sets of 3 repsStart light (~35% of 1RM) an work to a heavy set of 3*Scaled: From rack*Brace core and glutes, pop and push head through Workout3 Rounds15 Deadlift9 Hang Power Clean7 S2O60/40 Scaled: Double DB ...
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