Friday 29 May (16:30/17:30)
Warm-up:3 rounds10 Banded Curls10 Banded pull-downs10 Ring rows10 Push-upsWorkout:As Many Repetitions as Possible in 5 Rounds of:Max Bench Press (bodyweight)Max Pull-Ups-Perform As Many Repetitions as Possible (AMRAP), unbroken, of Bench Press. Rest as needed before completing as many Pull---Ups as possible, unbroken. Continue in this manner for 5 rounds. -Score is the total cumulative number of repetitions of Bench Press and Pull-Ups across all 5 rounds of the workout. Good Scores for “Lynne” (source)– Beginner: <100 reps– Intermediate: 125-225 reps– Advanced: 250-350 reps– Elite: 400+ reps ...
Thursday 28 May (16:30/18:30)
Warm-up:2 rounds10 PVC PT10 PVC front squat10 Band pull-aparts10 Air squat10 Push-ups8 Hang power clean (bar)Workout:15-12-9-6-3 Reps for TimeHang Cleans 61/43Wall Ball Shots 10/7 ...
Wednesday 27 May (16:30/17:30/18:30)
Warm-up:3 rounds10 Sit-ups10 Kip swings10 Hollow rocks10 Push-upsS&T1K Row *start any time during warm-upWorkout:21-15-9T2BBox Jumps42-42-42Double-unders ...
Tuesday 26 May (15:30/16:30/17:30/18:30)
Warm-up:3 rounds10 PVC PT10 PVC GM10 ring rows10 Push-ups10 DB hang power snatchWorkout:Teams of 2120 Burpee160 DB Snatch (22.5/15kg)-both working at the same time, switch whenever--Keep working until all reps completed (60 burpees each,80 snatches each) ...
Monday 25 May (16:30/17:30/18:30)
Warm-up:2 rounds10 Bend + bow10 Air squat5 Walkers20s Squat hold20s Pigeon e.s200m jogThenWork up to squat weightS&T:Every 1:30 x 6 sets2 Back Squats*Work up in weightWorkout:800m Run80 Weighted Squats - Single DB (do 40 on one shoulder 40 on the other, swap as you want) 22.5/15kg ...
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