Monday 5 August 2024
Warm-up AMRAP 8 10s Squat hold 10 Air Squat 5 Jumping Squat 5 Walkers 20s Pidgeon stretch each side 10 Front + side Lat Raises 2x2.5/2x1.5 S&T Every 1:30 (4 rounds) Back Squat (pause 1s) 2-2-2-2 *Start light/moderate and work up in weight -Rest 1:30 Every 1:30 (4 rounds) Back Squat 5-4-3-2 *Start light/moderate and work up in weight Workout "Stomping Ground" For Time: 30 Devil’s Cleans - Double Dumbbells: (20/15)'s https://www.youtube.com/watch?v=hWkgL5q6DQ8 Every 2 Minutes [Starting at 0:00]: 10 Wall balls 10/7 (Scaling: Ball Thruster) ...
Friday 2 August 2024
Warm-up 2x 10/7 Cal bike 10 Push-up 10 Ring Rows 10 DB curls 10 Medball ground to overhead to ground S&T (Optional) Open gym 15-20 minutes Workout (alt: any benchmark/missed workout)For time: 80/60 Cal bike 30 Double DB Hang Cleans 2x20/2x15 30 Medball Ground to overhead to ground 15/10 30 Medball Cleans 15/10 ...
Thursday 1 August 2024
Warm-upAMRAP 8 10 Front + side lat raises 10s Handstand hold 10s Squat hold 10 PVC PT 10 PVC GM 10 PVC OH Squat Workout 4 Rounds for Time: 10 Hang Snatches 40/30 (Scaled: 2x DB Hang Snatches) 3 Wall Walk (scaled: walker + push-up) 10 OH Squats 40/30 (scaled: PVC OH Squat, OH Box squat, front squat) ...
Wednesday 31 July 2024 (16:30 first class)
Warm-up AMRAP 8 100m run 10 Box Step-ups 10 Alt Lunge twist 10 KB Swing light Workout Team of 2 (Teams start relay style if needed - start on the closest minute) 1k Row (500m each) 1k Run together 100 KB Swings 24/16 - split rep one working at a time 100 Box Jumps - split rep one working at a time 100 KB Goblet Alt Lunges - split rep one working at a time ...
Tuesday 30 July 2024
Warm-up2x 20 Singles/Doubles 10 PVC PT 10 PVC GM 10 Ring rows S&T 15 Minutes Establish a max set of double unders/singles *Use this as an opportunity to try and get your first double unders! *Note the score for next time. Workout "Doubled Over" AMRAP in 15 minutes 4 Pull-ups 6 Toes-to-Bar 24 Double-Unders ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158