Tuesday 15 October
Warm-up AMRAP 8 10 Bend and Bow 5 Walkers 10 Hanging knee raises 10 Calf Raises 20s Pidgeon e.s 100m Jog Workout "Tippy Toes"10 Rounds For Time:10 Toes to Bar10 Burpees100 Meter RunTime Cap: 30 Minutes ...
Monday 14 October (First session: 4:30)
Warm-up 2 rounds 20 Singles/Doubles10 Bend and Bow 5 Walkers 10 Alt Lunges 10 Hang power clean (Bar) 10 Front Squat (Bar) S&T Every 2 minutes (6 Rounds): 3-3-3-2-2-2 Back squat *Work up in weight Workout "Up For Grabs"AMRAP 13:8 Dumbbell Reverse Lunges 2x22.5/2x155 Power Cleans 60/4030 Double Unders ...
Friday 11 October 2024
Warm-up2x10 Push-up10 Ring rows 30s Bike 30s Row 100m Run S&T Open gym ~15-20 minutes WorkoutStart whenever ready: 1800m Row 1800m Bike Every 5 minutes: 15 Burpees over rower 200m Run Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall. ...
Thursday 10 October 2024
Warm-up2x 8 Bodyweight squats (2s Pause at bottom) 8 Alt Lunge Twist 8 Heel Touches 20s Pidgeon each Side 8 Hang Clean (Bar)8 Hang Snatch (Bar) Workout"Grace Period" For Time: 15-10-5 Power Snatches 40/3015 Med ball Clean 10/7 Rest 2 Minutes 15-10-5 Clean & Jerks 60/4015 Med ball Slam 10/7 ...
Wednesday 9 October (16:30 first class)
Warm-up2x 20 Calf Raises 30 Singles/doubles 10 Hanging knee raises 10 KB Deadlift (light) 10 KB Swing (light) Workout "Double Bogey" AMRAP 15: 15 T2B 15 Kettlebell Swings 24/1660 Double Unders ...
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