Monday 26 February 2024
Warm-upAMRAP 510 PVC PT10 PVC Kang Squat https://www.youtube.com/watch?v=C6T48A-m16A5 Walkers10 KB swing 1x (bar) 10 Deadlift10 Hang Power Clean10 Front Squat10 Push press S&T Every 2:30, 5 SetsDeadlift + Low Hang Power Clean (low hang = below knee but not touching floor)Rest 15 secondsSquat Clean + Jerk (Scaling: Power + Squat + S2O) Workout Death By Clean + jerk (61/40)EMOMStart with 1 Clean + Jerk on the first minute and increase reps by 1 every minute until you are unable to complete the required reps with good form.alternative movement: Double DB Rest 2 minutesDeath by burpeeEMOMStart with 1 Burpee on the first minute and increase reps by 1...
Friday 23 February 2024
Warm-up3x10 Push-ups10 KB Swings10 Ring Rows S&TOpen Gym Workout“Bad Karma” 50-40-30-20-10 reps of Barbell Curls (20/15) 10-20-30-40-50 reps of Kettlebell Swings (24/16)At home version: 50-40-30-20-10 reps of Push-ups 10-20-30-40-50 reps of Odd object curls (backpack full of books works great) or Ab edition: 50-40-30-20-10 reps of Sit-ups 10-20-30-40-50 reps of Step hops (hop onto a step and back down) ...
Thursday 22 February 2024
Warm-up200m run 3x10 PVC PT10 PVC GM20s Squat hold 10 Air squat 8 Thor Ext 5 Walkers + Push-up110 Alt DB Hang snatch (light) Workout Teams of 2: *One working at a time, split reps6x100m runs (3 per person)100 DB Box Step-ups 20/15 100 Alt DB Devil’s press 20/15 100 Thrusters (40/30) 6x100m runs (3 per person) ...
Wednesday 21 February 2024
Warm-UpAMRAP 620 Russian twist (L+R =2)10 Hanging knee raises10 sit-ups Workout (In any order/partition) 100 Russian Twist (10/7 medball) L+R =2100 Alt V-ups25 Bar pull-over https://www.youtube.com/watch?v=jdJQcLVSeec Scaling: 50 K2E50 Sit-up + press (10/7 medball) Scaling: Sit-up reach up/Sit-up: https://athleanx.com/wp-content/uploads/2019/12/kHx8Zv4KWnUGpd6Cw2.mp4 ...
Tuesday 20 February 2024
2 Rounds 4 Pause Squats + 4 Jumping squats 8 Sit-ups 8 KB Deadlifts 8 KB Swings 8 KB Sumo deadlift High-pulls 8 Hang Cleans (bar) 8 Medball slams 1 Round 1 Set Hanging knee raises/T2B (you decide the reps, feel out what you want to do for the workout) 2/3 Sets warming up to the clean weight 1/2 sets pull-ups/MU's 1 set wall-balls Workout Crossfit open 23.1 Complete as many reps as possible in14 minutes of: RXIntermediateFoundations80 Sumo Deadlift High pulls (20/15)50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups♀ 7kg ball to 9-ft target, 42kg cleans♂ 20lb ball to 10-ft target, 61Kg cleans80 Sumo Deadlift High pulls (20/15)50 hanging knee raises40 wall-ball shots30 cleans (65/95 lb)20 chin-over-bar...
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