Tuesday 22 October
Warm-up 2x 10 Ring rows 10 Push ups 10 Sit-ups 100m Jog Workout "Dampened"5 Rounds 5 Pull-ups10 Push-ups15 AbMat Sit-ups200m Run ...
Monday 21 October
Warm-up 2 rounds 10 Side lat raises (2x2.5)10 Bend and Bow 5 Walkers 10 Box step ups 10 DB strict press e.s 10 DB Hang power snatch e.s S&T 10-8-6-4-2Strict Press*Work up in weightWorkout"Piggyback"18-15-12:Dumbbell Hang Snatches (R)Box jumpsDumbbell Hang Snatches (L)Burpees Into80 DB Overhead lunges (40 per side) ...
Friday 18 October 2024
Warm-up2x10 Push-up10 Ring rows +Open gym warm-up S&T Open gym ~15-20 minutes Workout5 Rounds For Time 15 Dumbbell Hang cleans 2x20/2x15 21 Pull-Ups Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall. ...
Thursday 17 October 2024
Warm-up2x 8 Bodyweight squats (2s Pause at bottom) 8 Heel Touches 10 PVC PT 10 PVC GM 10 PVC OH Squat 8 Snatch grip deadlift(Bar)8 Hang Snatch (Bar) 8 OH Squat (Bar) S&T Every 1:30 (5 rounds)Hang Squat Snatch (Scaled: Hang power + OH Squat) *work up in weight Workout"Austin Powers"Every 2 Minutes [Until 70 power snatches]:10 Wall ball 10/7Max Power Snatches 40/30 ...
Wednesday 16 October (16:30 first class)
Warm-up2x 30s Row 10 Box Step-ups 10 Bent over row (bar) 10 Deadlift (Bar) S&T 2k Row Workout 1-2-3-4-5-6-7-8-9-10Deadlift (90/60)Box Jump Cap: 15 Minutes ...
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