Tuesday 8 October 2024
Warm-upAMRAP 8 (easy/moderate pace 2-3 rounds) 100m Jog 10 Ring rows 10 Air Squats 8 Front Squat (Empty Bar) 8 Push Press (Empty Bar) 4 Thrusters (Empty Bar) Workout"Holbrook" [HERO]10 Rounds For Time:5 Thrusters 50/3510 Pull-ups100 Meter SprintRest 1 MinuteTime Cap: 40 Minutes ...
Monday 7 October
Warm-up 2 rounds10 Bend and Bow 5 Walkers 10 Box Step-ups 10 Alt DB Hang Snatches (Light) 10 Bent Over Row (Bar) 10 Deadlift (Bar) S&T Every 2 minutes (6 Rounds): 3-3-3-3-3-3 Deadlift *Work up in weight Workout "Time And A Half" For Time: 40-30-20-10 Alt Dumbbell Snatches 22.5/1520-15-10-5 Burpee Box Jumps ...
Friday 4 October 2024
Warm-up2x10 Push-up10 Ring rows 30s Bike 30s Row S&T Open gym ~15-20 minutes Workout3 Rounds (Station 1) 30s Max Cal Row - 30s Rest *Score is total calories 3 Rounds (Station 2) 30s Max Push-ups - 30s Rest *Score is total push-ups 3 Rounds (Station 3) 30s Max Cal Bike - 30s Rest *Score is total Bike *Complete stations in any order Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall. ...
Thursday 3 October 2024
Warm-up2x 8 Bodyweight squats (2s Pause at bottom) 8 Alt Lunge Twist 8 Heel Touches 20s Pidgeon each Side 100m Jog 8 Front Squat (Bar)8 Push Press (Bar) 4 Thruster (Bar) S&T 2K Run for time Workout Alt: LMS test 6200m Run 30 Thruster 60/40 200m Run ...
Wednesday 2 October (16:30 first class)
Warm-up3x 5 Inch Worms 10 Sit-ups 10 Alt Lunge 20s Handstand/ Pike Hold then warm up and practice movements for ~5 minutes Workout (Alt: LMS Test 4) 4 rounds (3 minutes each) 12 DB OH Squat (Left) 15/10 Scaled: (DB OH Lunge or DB Front Rack Lunge) 12 DB OH Squat (Right) 15/10 (Scaled: DB OH Lunge or DB Front Rack Lunge) Max handstand walk/ Max wall walks / Max walkers Rest 1 minute after each round *Score is the total distance/reps accumulated on the handstand/wall walk ...
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