Monday 18 March 2024
Warm-upAMRAP 1010 PVC PT10 PVC GM10s Squat Hold10 Jumping squat 10 Ring rows10 Front Squat (Bar) 10 Push Press (Bar) 5 thrusters *1 Minute of bike and 1 minute of rowing somewhere during the 10 minutes (rotate as available) Workout *Start 1.5 meters from weight bar (under the pull-up bar) Open 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 29, 43 kg♂ 43, 61 kg Scaled: All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15...
Friday 15 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 OROpen workout 24.2/24.3 ...
Thursday 14 March 2024
Warm-upAMRAP 7 10 Front + Side Lat raise (2.5/1.5)5 Walkers10 Ring rows 10 Deadlift10 Hang power clean10 Push pressScaled: double DB S&TPush press (from the floor)6 sets of 3 repsStart light (~35% of 1RM) an work to a heavy set of 3*Scaled: From rack*Brace core and glutes, pop and push head through Workout3 Rounds15 Deadlift9 Hang Power Clean7 S2O60/40 Scaled: Double DB ...
Wednesday 13 March 2024
Warm=up3x10 Sit-ups10 Supermans10 Hanging knee raises10 KB Russian swings S&TMax T2B-Rest 1 minuteMax K2E-Rest 1 MinuteMax Knee raises *Score is total amount of repsScaling: 3 sets of knee raises/1 set K2E + 2 sets knee raises/3 sets lying leg raises etc. Workout50-40-30-20-10 Double-undersAbmat Sit-ups ...
Tuesday 12 March 2024
Warm-upAMRAP 7100m Run10 Bend + Bow10s Alt Battle Rope10s Rope hang/10 Rope rows10 KB Swings7m KB Goblet carry WorkoutTeams of 24 rounds14m Sandbag carry (outside parking area) (70/45). Scaling: Zhercher carry (BB)/Front rack carry(BB/KB’s)/KB goblet carry14 Battle Rope2 Rope Climb100M Run Partner 1 carries then partner 2 carries,Partner 1 does 14 battle rope then partner 2 does 14 battle rope… ...
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