THURSDAY 23 June 2022
Warm-up1x200m Then AMRAP 510 PVC PT10 PVC OH Squats/10 PVC Back Squats10 Ring Rows10 Push-ups Then 2x10 Thor ext30s Pidgeon (each side) 1x10 Hang Power Snatch10 OH Squat/Front Squat Workout“Race to Randy”Every 4 Minutes Until 75 Reps:200 m15 Overhead SquatsMax Power Snatches Barbell:Kilos: (35/25)Time Cap: 25 Minutes Scale with any combination of the following:100m/150m Run15 Front Squats/10 OH Squats/Box squatsMax Power Snatches (Lighter weight) ...
WEDNESDAY 22 June 2022
Warm-up2x10 Alt Russian twist10 Superman10 Sit-ups10 Side to side hanging knee raises Scaled: hanging knee raises/lying leg raises Workout Buy In: 100 Alt V-Up 4 Rounds30 Russian Twists (15/10 Plate)20 K2E1 Minute Plank ...
TUESDAY 21 June 2022
Warm-up2x10 Alt Lunge Twist10 Ring rows10 bend + Bow10 Thor Ext10 Forward + Back Leg swings each side10 Side 2 Side leg swings each side10 Heel Touches30s Pidgeon (each side) 1x (Bar)10 Deadlift 10 Hang Power Clean 10 Push Press Workout“Dogfight”5 Rounds:12 Deadlifts (50/35)12 Bar-Facing Burpees Directly Into… 5 Rounds:9 Hang Power Cleans (50/35)9 Box Jumps Directly Into… 5 Rounds:6 Push Jerks (50/35)6 Burpee Box Jumps ...
MONDAY 20 June 2022
Warm-up2x10 Push-ups10 Sit-ups10 Ball slams10 Air Squats For Time12-10-8-6-4-2 Reps of:Kettlebell Hang Snatches (per hand, split as you please. Reps: 24-20-...
FRIDAY 17 June 2022
Warm-up2x15 Curls (2x2.5/1.5)15 Side lat raises (2x2.5/1.5)15 Push-ups S&TOpen Gym 15 mins Workout2 Rounds for RepsTabata Curls (2x2.5/1.5)Tabata Strict Presses (2x2.5/1.5)Tabata Side Lateral Raises (2x2.5/1.5)Tabata Flys (2x2.5/1.5) 32x2 = 64 rounds *complete the full 8 rounds of curls before moving to the strict presses, then a full 8 rounds of strict presses before moving to the Lat raises*half the class starts at movement 2 and half at movement 1. ...
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