Tuesday 1 October 2024
Warm-upAMRAP 8 (easy/moderate pace 2-3 rounds) 20 Singles/doubles 10 Bend + Bow10 Hanging knee Raises (strict as possible - engage the core) 10 Box step-ups 10 Ring Rows S&T 10 minutes Work to a max double under/single set WorkoutEvery 2 Minutes (6 Rounds)1 T2B + 1 C2B (Rx: complex)8 Box jump overs (Scale to 6 or 4 reps or step overs) 30 DU's (Scale to 50 Singles) *Rest for the remainder of the 2 minutes Then At minute 12 complete as many reps as possible in 3 minutes7 T2B + 7 C2B 8 Box jump overs 30 Double Unders Max C2B ...
Monday 30 September 2024
Warm-up3x10 PVC Pass-Throughs10 PVC Good-mornings10 Bent Over Row (Empty Bar)10 Deadlifts (Empty Bar) 10 Hang Power Clean (Empty Bar) 10 Push press (Empty Bar) Strength/Technique (Alt: LMS Test 3) *Warm up to first set before we startEvery 1:30 minutes (5 sets)3 Clean & Jerk*Work up in weight Workout (Alt: LMS test 5) Teams of 2:80 Wall balls 10/760 S2O 60/40 40 C2B 60 Sandbag cleans 70/45 OR Power cleans (Challenging weight)80m Sandbag carry OR Double KB Front Rack carry ...
Friday 27 September 2024
Warm-up2x10 Push-up10 Ring rows + 2 Practice rounds of the workout movements (~5 reps) Workout21-15-9Dumbbell Bench Press (M: 2x22.5kg / F: 2x15kg) (Alternative: Push-ups) Dumbbell Bent over row (M: 2x22.5kg / F: 2x15kg) (Alternative: Ring Row) Dumbbell Box Dips https://www.youtube.com/shorts/eDE9TNFY4sU Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall. ...
Thursday 26 September 2024
Warm-up2x10 Bodyweight squats10 Hang power clean (empty bar)10 Ring rows S&T 3 Sets of:Max Wall-balls *Max 1 Minute rest between sets Workout3 rounds for time: 21 Wall-balls15 Power Clean (M: 60kg/ F:40kg)9 Chest to Bar pull-ups - kipping (Scaled: Pull-ups/Ring rows/Jumping pull-ups/banded pull-ups) ...
Wednesday 25 September (16:30 first class)
Warm-up3x 100m jog 5 Inch Worms 10 Sit-ups 10 Alt Lunges Workout Teams of 2 (1/2 reps if alone, run stays the same) As many rounds as possible in 32 minutes 54 Burpee to a Plate - 20kg plate, split reps as you want 54 Weighted Sit-Ups - M: 10kg / F:7kg med-ball, split reps as you want 54 Alternating goblet lunges Sit-Ups - M: 10kg / F:7kg med-ball, split reps as you want 400 meter Partner Run - together ...
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