Monday 15 April 2024
Warm-up2x10 Bend + Bow5 Walkers10 PVC PT 10 PVC OH Squat (1s pause)8 Snatch grip Deadlift (Bar) 8 Hang Power snatch (bar) 8 OHSquat (bar) S&TE2MOM (12 rounds) *Start light Increasing weight every 2nd set. Complete both complexes within 2 minutes Complexes: Snatch High Pull + Hang Power Snatch Rest 20s Snatch Grip Deadlift + Hang Squat snatch Workout Workout Isabel For time: 30 Snatches 60/40 60/40 *Record times on wall – if you want :) ...
Friday 12 April 2024
Warm-up3x10 Push-up10 Ring rows10 KB Deadlift10 KB swing20 Alt DB Hang clean S&T (20 mins)Open Gym WorkoutAMRAP 1010 KB Hanging high pull 24/1610 KB Swing 24/1610 Double DB Hang Clean 10 DB push-up ...
Thursday 11 April 2024
Warm-upAMRAP 68 Ring rows8 Push ups8 Front squat 8 Push Press 4 Thrusters Workout Teams of 2 Part A 21-15-9 reps for time of: Bike caloriesBurpees Partner A Starts on Bike while Partner B does burpees, swap and repeat -Rest 3 minutes Part B 21-15-9 reps for time of: Row caloriesThrusters Partner A Starts on Row while Partner B does thrusters, swap and repeat ♀ 30kg thrusters♂ 43kg thrusters *Teams can start on part A or part B to allow for a total of 4 people to perform the workout at a time *Teams waiting do warmup/open gym ...
Wednesday 10 April 2024
Warm-upAMRAP 610s Handstand hold 5 Walkers 10 Box Step-ups 10 Sit-ups Workout 10-minute AMRAP: 3 Wall walks (Scaled: Walker + 2 push-up)9 V-ups (Scaled: bent-leg)12 box jumps (Scaled: box step-ups) ...
Tuesday 9 April 2024
16:30 First session today! Sorry for any inconvenience caused. Warm-upAMRAP 710 Bend + Bow5 Walkers10 alt Lunges 10 Ring rows 10 Hanging knee raises Workout 3 rounds of: 2 x 7m dumbbell walking lunge (hang position) 20 toes-to-bars Immediately followed by: 2 rounds of: 2 x 7m dumbbell walking lunge (front rack position) 15 chest-to-bar pull-ups Immediately followed by: 2 x 7m dumbbell walking lunge (overhead position) Scaling: Single DB/Front rack position10 bar muscle-ups ♀ 2 x 15kg dumbbells ♂ 2 x 20kg dumbbells 60/40 ...
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