MONDAY 13 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 10 March 2023
Warm-up 2x10 Push-ups10 Ring rows 20 Alt DB Hang Clean (light) 1x 15 Cal Bike S&TOpen Gym Workout Teams of 2 Relay style: 3 Rounds: 20 Double DB Deficit Push-ups 15 Assault Bike Cals (legs only) 15 Double DB Curl/Double DB Hang cleans Partner 1 starts and finishes the first movement then moves on and partner 2 starts the first movement etc ...
THURSDAY 9 March 2023
2x 10 Bend + bow 10 PVC PT 10 PVC GM 10 Air Squats 10 Thor Ext 10 Ring Rows 1x (bar) 10 Hang Power Clean 10 Front Squat 10 Push Press Workout “Hotel” Teams of 2 (6 rounds each):12 Rounds12 Hang power clean9 S2O6 Front SquatsLoad: 40/30 Alt/Scaling: Double DB/Single DB *You go I go (Partner 1 completes a full round while partner 2 rests, swap repeat until you have 12 rounds as a team) ...
WEDNESDAY 8 March 2023
Warm-up 2x 30s Plank 20 Air Squat 10 Sit-up 1x 40s Pidgeon (L) 40s Pidgeon (R) 20 Bend + Bow Workout EMOM (12 minutes) - Start on different stations Min 1: Max Alt V-up Min 2: Max Plank Hold Min 3: Max Hollow-rock Min 4: Rest Cash out (taking turns, first come first serve) 70/50 cal bike ...
TUESDAY 7 March 2023
Warm-up 2x 10 Air Squat 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Ring Rows 1x 15 Deadlift (Bar) Then Work up to workout weight for deadlift Workout 3 Rounds “Whisky”3 Rounds, For Time:30 Wall Balls 10/720 Chest to Bar Pull-Ups10 Deadlifts 100/70 ...
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