THURSDAY 31 MARCH 2022
Warm-up2x10 Alt Lunges20s Dead Hang20s Handstand Hold10 PVC PT10 PVC GM20 DB Push Press (10p.s) WorkoutTeams of 2 (Split as you like)100 DB Walking Lunges60 HSPU80 DB Front rack Walking Lunges40 Deficit HSPU60 DB OH Walking Lunges20 Strict HSPU 2x20kg 2x15kg ...
WEDNESDAY 30 MARCH 2022
Challenge of the week: Lateral hold for time 2x2.5/2x1.5 Well done Koba and Eddie on winning the last challenge - Crazy grip! Warm-up3x10 Sit-ups20s Plank10 Ring rows 1x20/15 Cal Bike Workout5 rounds for time: 15 Hollow Rocks10 Ring rows15 Medball Sit-ups10 Mountain climbers (L+R=1) ...
TUESDAY 29 MARCH 2022
Challenge of the week: Lateral hold for time 2x2.5/2x1.5 Well done Koba and Eddie on winning the last challenge - Crazy grip! Warm-up2x40 Singles10 Squats10 Thor Ext10 PVC PT10 PVC OH Squat10 PVC Sotts Press5 Walkers 1x15 Hang Power Snatch15 OH squat S&T20 MinutesWork Up To A HeavySnatch (Power/Squat)+OH Squat Workout10 mins90 DU's30 Burpee Over BarThenMax Snatches (power/squat) @70% with the remaining time *Use percentages as a reference for intended stimulus - adjust accordingly and find a challenging weight that you can move with safely. ...
MONDAY 28 MARCH 2022
Warm-up1x200m Jog 3x10 Air Squats5 Tuck Jumps10 Ring rows10 Heel Touches WorkoutFor time:8 wall-ball shots4 shuttle runs3 C2B16 wall-ball shots8 shuttle runs6 C2B24 wall-ball shots12 shuttle runs9 C2B32 wall-ball shots16 shuttle runs12 C2B24 wall-ball shots12 shuttle runs9 C2B16 wall-ball shots8 shuttle runs6 C2B8 wall-ball shots4 shuttle runs3 C2B ...
FRIDAY 25 MARCH 2022
Warm-up2x12 Ring rows12 Push-ups12 Sit-ups12 Supermans12 KB High Pulls (Light) S&TOpen Gym WorkoutWhatever you like!*Benchmarks/lifting/missed workouts/skills*Ask if you are unsure OR Not for time: Movements in any order - complete a movement before moving onEvery time you switch movements perform 25 V-ups before continuing 10-8-6-4Bench Press *Increasing weight 12-10-8-6Reverse curl *Empty Barbell+Max Isometric Hold @top directly after each set 10-8-6-4Supinated bent Over row *1/2 BW+Max Isometric Hold @top directly after each s 12-10-8-6KB Hanging High Pull 16/12+Max Isometric Hold @top directly after each s Optional (In remaining Time):2 SetsEmpty bar barbell curl sevens (YGIG) ...
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