A) Every 30 seconds for 5 minutes 2 Clusters B) 1600m Row C) 1600m Run - the row and run can be all out efforts for time, or back off the intensity if your body needs it. ...
For time: 20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2 Box Jumps (24/20") KB Swings (24/16kg) Situps + 10 (^30) Double Unders at the end of each round ...
A) AMRAP in 2 minutes: Dumbbell Burpee Power Cleans B) Rotating EMOM for 20 minutes: 10 SDHP 10 Dumbbell Thrusters 10 Pull-Ups 200m Run ...
A) Back Squat 8 - 8 - 8 - 5 - 5 - 5 B) AMRAP in 10 minutes: 14 Push Presses (45/30kg) 10 Hang Power Cleans (45/30kg) 6 Lateral Burpees 30 Double Unders ...
From 6am until 9am we will be running waves every 20 minutes of the Open workout. All non-registered members are welcome to come along and do the workout alongside registered athletes. Weightlifting with Paige will be on at 7am. Open 17.4 AMRAP in 13 minutes: 55 Deadlifts (102/70kg) 55 Wall...
A) Heaving Snatch Balance - 10 minutes to build to a heavy single B) Push Jerk 3 x 3 touch and go reps C) Rotating EMOM for 18 minutes 5 x Deadlift + Hang Power Clean + Push Press 4 x Clean + Front Squat + Thruster 2 x 7 Crunches + 7 Leg Raises...
A) Weighted Pull-Ups 3 x 5 - 2 second pause with chin over the bar B) Split Jerk 5 @ 60% 5 @ 70% 3 x 1 @ 80% 3 x 1 @ 90% C) For time: 25 Pushups 200 Double Unders 25 Pushups - 7 minute time cap ...
A) 0:00 - 7:00 3 rft: 5 Cleans (45/30kg) (^62.5/45kg) 10 HSPU B) 7:00 - 14:00 3 rft: 5 Power Cleans (62.5/45) (^80/60kg) 10 Toes-to-Bar C) 14:00 - 21:00 3 rft: 5 Deadlifts (80/65kg) (^110/80kg) 10 Pull-Ups ...
A) For time: 60/50 Cal Row 50 Wall Ball (9/6kg) B) Superset x 5 16 Bulgarian Split Squats (8L, 8R) 10 Ring Dips C) Handstand Work (3 x 10 Strict Press if you can't get upside down) - basic inversions - HSPU (strict, kipping, scaled) - HS Walk ...
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