Monday 25 March 2024
Note: No 15:30 sessions this week, we will see you all in the usual sessions from 16:30 onwards :) Warm-upAMRAP 710 Bend + Bow10 Alt lunges10 Ring Row8 KB Deadlift8 KB Swing8 Bent over row (bar)8 Deadlift (bar) S&TDeadliftEvery 2:00 minutes, 4 Sets4-3-3-2-2Deadstop deadlift*Work to a heavy 2 Rest 2 minutes 10-8-6@50% of maximum weight in part 1 – Rest to recovery between sets Workout21-15-9Front rack lunges 40/30(L+R =1)HR Push-ups ...
Friday 22 March 2024
Warm-up3x10 Push-ups10 Db box dips (assisted)10 Ring Rows S&T Open Gym Workout12-11-10-9-8-7-6-5-4-3-2-1 DB Box dips DB Hang power clean2x20/2x15 ...
Thursday 21 March 2024
Warm-upAMRAP 7 10 Front + Side Lat raise (2.5/1.5)5 Walkers10 Ring rows 10 Air Squats 10 Hang power clean 10 Front Squat10 Push pressScaled: double DB S&T5-4-3-2-2-2 Back squat *Work up in weight WorkoutBuy In: 30 Wall-balls 3 Rounds 10 Hang Power Clean 10 Front Squat 10 S2O Buy out: 30 wall-balls 43/30 ...
Wednesday 20 March 2024
Warm-upAMRAP 810 PVC PT10 PVC GM 10 Sit-up10 Push-up 10 Ball slam (light) Workout27-21-15-9-7 HR Push-ups V-ups Ball slams 15/10 ...
Tuesday 19 March 2024
Warm-upAMRAP 7 10 PVC PT 10 PVC gm10 Bend + Bow 5 walkers 10 KB Deadlifts10 KB Swings WorkoutTeams of 221-15-9 Power snatch (43/30) Bar Facing Burpee ...
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