Friday 3 July (16:30/17:30)
Warm-up:3 rounds10 Banded Curls10 Banded pull-downs10 Ring rows10 Push-ups S&T ~20 minsOpen gym Workout:20-15-10Box supported DB row (L) 22.5/15Box supported DB row (R) 22.5/15DB Box DipsDB hang cleans (2x22.5/2x15 ...
Thursday 2 July (15:30/16:30/17:30/18:30)
Warm-up:3 rounds30 Singles/Doubles10 PVC PT10 PVC GM10 Ring rows5 Walkers10 DB hang snatch per side (light)8 Front squat (bar)8 Push press (bar)4 Thruster (bar)Workout:FOR TIME100 Double unders30 Thrusters 35/2550 Alt DB hang snatch 22.5/15 30 Thrusters 35/25100 Double unders ...
Wednesday 1 July (16:30/17:30/18:30)
Warm-up:3 rounds10 Ring rows10 Hanging knee raises10 Air squat20s Squat hold10 Bent over row (bar)10 Deadlift (bar)ThenWork up to deadlift weight ~3/4 setsWorkout:10 ROUNDS FOR TIME10 Air Squat8 Toes to Bar6 Deadlift (100/65) ...
Tuesday 30 June (16:30/17:30/18:30)
Warm-up:3 rounds10 PVC PT10 PVC GM5 Walkers10 Push-up10 Ring rows10 Band pull-aparts10 DB push press p.s.S&T Every 2:00 (6 rounds)2 Strict Press + 3 Push Press* Work up in weightWorkout:21-15-9DB Push press (L)Burpee over DBDB Push press (R)Burpee over DB ...
Monday 29 June (16:30/17:30/18:30)
Warm-up:2 rounds10 Bend + bow10 Air squat10 Alt Lunge Twist5 Walkers20s Squat hold20s Pigeon e.s8 Front squats (bar)S&T:Every 2:00 x 6 sets2 Squat Clean*Work up in weightWorkout:15 Hang Squat Clean15 Pull-up (Scaled: 125 reps of any pull-up var)12 Hang Squat Clean12 C2B (Scaled: 15 reps of any pull-up var)9 Hang Squat Clean9 Bar Muscle Up (Scaled: 15 reps of any pull-up var)Weights: ♀ 40 | ♂ 60 ...
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