Monday 14 April 2025
Warm-up 2x10 PVC PT 10 PVC GM 20s squat hold 10 Air squat 10 ring rows 10 Supermans 8 Hang Power Clean 8 Front Squat 8 Push Press S&T Every 1:30 (6 rounds)Complex of:1 Squat Clean + 1 front Squat + 1 Jerk*Start light and work up to a heavy complexWorkout As many rounds and reps as possible in 10 minutes of: 1 clean1 bar muscle-up*After completing a round, add 1 rep to each movement. ♀ 40 kg♂ 60 kg ...
Friday 11 April 2025
Warm-up2x30s bike/row10 Ring rows 10 KB Deadlift (light)10 KB Swings (light)10 KB/DB strict press (light) Workout 30-20-10 KB S2O (split reps equally between hands) Pull-ups*30cal row or bike after each round ...
Thursday 10 April 2025
Warm-up 3x10 Ring Rows10 Push-ups 10 Alt Lunge10 Deadlift (bar)10 Hang power clean (bar) ThenWarm up to workout weights (10 minutes) Workout "Salt Water" AMRAP 3:15 Hang Power Cleans (40/30)15 Front Rack Lunge (40/30)Max HR Push-ups-Rest 3 MinutesAMRAP 3:12 Power Cleans (50/35)12 Front Rack Lunge (50/35)Max HR Push-ups-Rest 3 MinutesAMRAP 3:9 Squat Cleans (60/40)9 Front Rack Lunge (60/40)Max HR Push-ups ...
Wednesday 9 April 2025 (16:30 first class)
Warm-up2x10 Bend + Bow 10 Sit-ups10 Russian twists unweighted (L+R =1) 10 Hanging knee raises (strict) Workout On the Minute (20 minutes):Minute 1: 20 seconds of hollow-rocksMinute 2: 12 V-upsMinute 3: 20 Russian twists 15/10kg plate (L+R = 1) Minute 4: 12 T2B Minute 5: Rest*Repeat 4 times for a total of 20 minutes ...
Tuesday 8 April 2024
Warm-upAMRAP 610 PVC PT10 PVC GM 5 Walkers 10 Box Step-ups 10 Sit-ups 10 Hang power Snatch (bar) S&T Every 90s (6 rounds)Complex of:Snatch Grip deadlift + Power Snatch + Hang Power Snatch*work up in weight to a moderate, focus is technique Workout "Light Headed" 21-18-15-12-9:Power Snatches (35/25)Box Jumps ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165