Wednesday 28 February 2024
Warm-upAMRAP 510 Sit-ups10 Bent leg Alt V-up10s Plank 10 Air Squats Workout2 Minutes Plank (together – if one partner breaks, both must stop. Plank until you have accumulated 2 minutes)200 V-Ups – One working at a time2 Minutes Wall sit (10/7) (together – if one partner breaks, both must stop. Plank until you have accumulated 2 minutes)100 Weighted Reverse burpee (10/5 plate) – One working at a time ...
Tuesday 27 February 2024
Warmup 200m AMRAP 610s Squat hold (light)10 Walker + push-up10 Jumping squat10 Ring rows 10 Thor ext. 10 Heel touches Workout “A Knife and No Coin”7 Minute AMRAP:400m RunAnd in remaining time, complete as many rounds as possible:18 Wall Balls 10/712 Pull-Ups Rest 3:00 minutes 7 Minute AMRAP:400m RunAnd in remaining time, complete as many rounds as possible:15 Wall Balls 10/79 Pull-Ups Scaling: Run – Scale down with 100m/150m or replace with assault bike (7/5 calories per 100m) Wallball – Medball Thruster Pull-up – Jumping/Ring row ...
Monday 26 February 2024
Warm-upAMRAP 510 PVC PT10 PVC Kang Squat https://www.youtube.com/watch?v=C6T48A-m16A5 Walkers10 KB swing 1x (bar) 10 Deadlift10 Hang Power Clean10 Front Squat10 Push press S&T Every 2:30, 5 SetsDeadlift + Low Hang Power Clean (low hang = below knee but not touching floor)Rest 15 secondsSquat Clean + Jerk (Scaling: Power + Squat + S2O) Workout Death By Clean + jerk (61/40)EMOMStart with 1 Clean + Jerk on the first minute and increase reps by 1 every minute until you are unable to complete the required reps with good form.alternative movement: Double DB Rest 2 minutesDeath by burpeeEMOMStart with 1 Burpee on the first minute and increase reps by 1...
Friday 23 February 2024
Warm-up3x10 Push-ups10 KB Swings10 Ring Rows S&TOpen Gym Workout“Bad Karma” 50-40-30-20-10 reps of Barbell Curls (20/15) 10-20-30-40-50 reps of Kettlebell Swings (24/16)At home version: 50-40-30-20-10 reps of Push-ups 10-20-30-40-50 reps of Odd object curls (backpack full of books works great) or Ab edition: 50-40-30-20-10 reps of Sit-ups 10-20-30-40-50 reps of Step hops (hop onto a step and back down) ...
Thursday 22 February 2024
Warm-up200m run 3x10 PVC PT10 PVC GM20s Squat hold 10 Air squat 8 Thor Ext 5 Walkers + Push-up110 Alt DB Hang snatch (light) Workout Teams of 2: *One working at a time, split reps6x100m runs (3 per person)100 DB Box Step-ups 20/15 100 Alt DB Devil’s press 20/15 100 Thrusters (40/30) 6x100m runs (3 per person) ...
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