Monday 11 March 2024
We will delay open 24.2 for a bit until our brand new rower arrives! Until then, business as usual :) Warm-upAMRAP 710 PVC PT10 PVC GM10s Handstand hold10s Squat Hold7m Duck walk10 Jumping squat10 Back Squat (bar)10 Front Squat (Bar) S&T (25 minutes – this is a lot of work, quick but sufficient rest between sets)3-2-2-1Pause Back squat (1 Second)*Start at ~40% of 1RM BS and work up to a heavy. 2-2-2-2Back Squat*Start at ~70% of 1RM BS and work up to a heavy Workout21-15-9Double DB front squat (2×20/2×15)HSPU ...
Friday 8 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 Open workout next week, we're working on equipment for this one! ...
Thursday 7 March 2024
Warm-upAMRAP 710 PVC PT10 PVC GM10 Ring rows10 Font +Side lat raises 2x (2.5/1.5) 10 Box Step-ups then 2x (bar) 8 Hang power clean 8 Push Press Workout 21-15-9 Hang Power Clean (50/35) S2O (50/35) Box Jumps ...
Wednesday 6 March 2024
Warm-upAMRAP 610 Sit-up10 Ball slam (light)30 Singles/doubles Workout3 Rounds: 27 Double Unders 21 V-ups15 Ball slam 10/79 Medball Sit-up Rest 1 minute between rounds ...
Tuesday 5 March 2024
Warmup 200m AMRAP 610s Squat hold 10 Jumping squat10 Ring rows 8 Thor ext. 10 Heel touches then 2x (bar) 10 Front Squats 10 Push press 5 Thrusters Workout 12 front squats24 toes-to-bars12 thrusters Then, rest 1 minute before continuing with: 12 front squats24 chest-to-bar pull-ups12 thrusters Then, rest 1 minute before continuing with: 12 front squats24 bar muscle-ups12 thrusters BB: 43/30 ...
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