MONDAY 20 March 2023
*Quarterly rules reminder. Gym/Weightlifiting etiquette-Please wait to pack up until everyone is done with the workout to keep the motivating vibes going. Exception is if you have to leave early or if we go over class time.-Bar unloading teqnique. Check that we don't drop the bar when pulling out plates (step over it and control both the plate and bar). Buy in workouts:-Burpees for equipment fouls are +10. Everyone gets a spot on the board and we tally up your fouls since the last buy i workout.Every couple of weeks we will use this as a buy in to a lekker tough...
FRIDAY 17 March 2023
Warm-up2x10 Ring rows10 Push-ups10 Double KB Deadlift (Light) Workout“Supernova”2 Rounds for Time110M (hill included) Farmers Carry 2x24/2x16 (Scaling: DB)30 KB Bench Press 2x24/2x16 (Scaling: DB)30/24 Pull-Ups (strict as possible)30 Hand Release Push-Ups*Please put the KB's down gently ...
THURSDAY 16 March 2023
*Rules recap from MondayWarm-up2x10 PVC PT10 PVC GM10 Ring rows10 KB Deadlift10 KB Swing 1x40s Pidgeon each side20 Heel touches 1x10 Hang Power Clean10 Front Squat10 Push Press10 Thrusters S&TEvery 3 minutes, 5 sets, complete the following:Complex of2 Cluster (Touch and go)+1 Thruster*Start at ~60% of 1RM cluster and work up Workout“The Broker”For Time:21-15-9Dual KB Hang Clean and Jerk 24/16kg (Scaling: DB/Alt DB (x2))Chest to Bar Pull-Ups ...
WEDNESDAY 15 March 2023
Warm-up2x10 Sit-ups10 Ball Slams (light)10s Rope hang/10 rope rows10 KB swing/Russian swing S&TTABATA(8x 20s on 10s off)Assault Bike WorkoutTeams of 2 (split all reps):5 Rounds20 V-ups (Scaling: bent leg, sit-ups)20 KB Swings 24/1620 Ball slams 10/72 Rope climb (10s Rope hang/Laying rope climb/Rope rows) ...
TUESDAY 14 March 2023
Warm-up2x40 Singles10 PVC PT10 PVC GM14M walking lunges 1x (bar)10 Snatch grip deadlift10 Hang power snatch Workout Teams of 2Every 3 minutes (4 rounds):50 DU's (each - working at the same time). (Scaling: 100 singles, scale to 80/60 if you are unable to complete this in under 1:30)20 Alt Jumping luges (each - working at the same time). (Scaling: Alt Lunges/Assisted lunges)Max snatch in the remaining time 60/40 (one partner working at a time) Scaling: Alt DB Snatch (4 reps = +1 to the score)-Rest 90s *Both partners start at the same time, work through movements 1 and 2 as fast as possible.*Partners must...
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