Friday 10 July (16:30/17:30)
Warm-up:3 rounds10 Banded Curls10 Banded pull-downs10 Ring rows10 Push-up 30s on any machine during the round + 10 minutes movement prep and set up Workout Teams of 2 *perform stations in any order *rest 1 minute between stations Station 1: Amrap 7 Partner 1: 15 Cal row Partner 2: 10 Bench press @75% bw Station 2 Amrap 7 Partner 1 12 Calories assault bike Partner 2 12 Hand release push ups Station 3 Amrap 7 Partner 1 4x7m KB farmers walk Partner 2 12 KB gorilla rows ...
Thursday 9 July (16:30/17:30/18:30)
Warm-up:3 rounds30 Singles/Doubles10 PVC PT10 PVC GM10 Ring rows5 Walkers10 DB hang snatch per side (light)*Start S&T any time after round 1S&T800m RowWorkout:AMRAP 12:10-20-30-40-50...
Wednesday 8 July (17:00/18:30)
Warm-up:3 rounds10 Ring rows10 Air squat20s Squat hold5 Jumping squat10 Hang clean (bar)10 Med ball thrusterWorkout:15-12-9-6-3Hang clean (60/40)Wall ball (10/7) ...
Tuesday 7 July (16:30/17:30/18:30)
Warm-up:3 rounds10 Push-ups10 Sit-ups10 Hanging knee raises15s handstand holdS&T3 Max rep sets:T2BRest 1 minute max between setsWorkout:AMRAP 153 Handstand push-ups5 Pull-ups7 V-ups ...
Monday 6 July (16:30/17:30/18:30)
Warm-up:2 rounds10 PVC PT10 PVC GM10 PC OH Squat10 Bend + bow10 Air squat10 Alt Lunge Twist5 Walkers20s Squat hold20s Pigeon e.s8 Front squats (bar)S&T:Every 2:00 x 6 sets2 OH Squat*Work up in weightWorkout:25 Burpee Box Jump Over (24/20)50 Overhead Squats25 Burpee Box Jump Over (24/20)50 Front Squats25 Burpee Box Jump Over (24/20)50 Back SquatsWeights: ♀ 30 | ♂ 43 ...
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