Monday 8 April 2024
warm-upAMRAP 630 Singles10 Air squats10 Ring rows10 Hanging knee raise10s Handstand/pike hold8 Hang power clean8 Front squat S&T Every 2:00 minutes, 5 Sets, Complete the following:1 Squat Clean Rest 20 seconds1 Squat Clean and Jerk*Work to a heavy weight Workout4 Rounds For Time:25-20-15-10Toes To BarDumbbell Front Squats 2x20/2x15 50 Double Unders (after each round) ...
Friday 5 April 2024
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) – slow decent *Alt: Catch up any missed workout during the week S&TEvery 2 minutes, 6 Sets5-4-3-2-2-2 Bench PressStarting @ ~50% and increasing to a heavy set Workout“Skipping Stones”20:00 minute EMOMmin 1: 8 Dual DB Hang Power Clean (2×20/2×15)min 2: 8 DB Box Dipsmin 3: 8 DB Push-upsmin 4: 8 Ring Rows ...
Thursday 4 April 2024
Warm-upAMRAP 710s Pause Squat10 Air Squat10 Thor Ext10 Ring Rows8 Front Squat (Bar)8 Push Press (Bar)4 Thrusters (Bar) Workout21-15-9Thrusters (43/30kg)Handstand PU Rest 5 Minutes 4-3-2-2Back squatWork to a heavy weight ...
Wednesday 3 April 2024
Warm-upAMRAP 68 Ring rows8 Hanging knee raises10s Dead HAng 8 kipping swing WorkoutFor Time, with a Partner10-9-8-7-6-5-4-3-2-1Toe to BarC2B Each partner will complete each round, alternating full rounds. This means that partner 1 will complete 10 Toes to Bar + 10 C2B then tag partner 2 to complete 10+10 then back to partner 1 for 9+9 and so on down the ladder to 1+1 ...
Tuesday 2 April 2024
Warm-up2x10 Bend + Bow5 Walkers10 Sit-ups8 Deadlift (Bar) 8 Hang Power clean (bar) 8 Front Squat (bar) 8 Push press (bar) S&TE1:30MOM (8 rounds) *Start light Increasing weight every 2nd set Complex: Deadlift + Hang Power Clean + Jerk Rest 3 Minutes E1:30MOM (8 rounds) Complex: Deadlift + Hang Squat Clean *Start back on lightweight Increasing weight every 2nd set Workout Workout 4 Rounds of all of the below (16 in total): 1 Power Clean + 4 Jerks 2 Power Clean + 3 jerks 3 Power clean + 2 Jerks 4 Power Clean + 1 jerks 60/40 ...
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