AMRAP in 25 minutes: 5 x 2 Pull-Ups 2 Dips 20 Double Unders (+ 20 Calories) 5 x 4 Pull-Ups 4 Dips 40 Double Unders (+ 40 Calories) 5 x 6 Pull-Ups 6 Dips 60 Double Unders (+ 60 Calories) etc… ...
A) E2M x 7 5 - 10 DB Bench Press + optional Double Under practice or Farmer Carry / Prowler / Peg Board B) E2M x 7 5 Cleans + optional 5 – 10m HS Walk (sub 20 - 30 Sec HS Hold or Plank) [vc_row...
Yoga 7pm A) AMRAP in 15 minutes: 10 Calories 10 Weighted Stepups (24/20”. 20/15kg) 5 LH DB Push Presses (20/15kg) 5 RH DB Push Presses (20/15kg) - add 5 Calories each round B) Alt E90S x 10 10 – 15 Wall Balls (9/6kg) 10 – 15 V-Ups/T2B [vc_row css_animation=""...
- Heats are on from 5.30am. Last heat at 8.10am. - An extra workout will be on the board at the gym. "Open 22.2" 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing Burpees ...
A) Power Clean and Jerk 8 x 2 @ 80%+ of Jerk 1RM - 20 minutes to build up and complete the sets B) Front Squat 4 x 4 @ 80%+ of Front Squat 1RM - 20 minutes to build up and complete the sets [vc_row...
A) Weightlifting Or B ) 0 – 10:00 Practice skills/warm up for the workout AMRAP A) 10:00 – 14:00 5 Wall Balls (9/6kg) 25 Double Unders B) 17:00 – 21:00 10 KB Swings (24/16kg) 1 Lap of Carpark C) 24:00 – 28:00 7 Toes-to-Bar (^UB) 3 Strict HSPU (^deficit) D) 31:00 – 35:00 2...
50 rft: 1 Power Snatch (60/42.5kg) 2 Overhead Squats 3 Bar-facing Burpees - partner WOD - you go, I go, round for round. ...
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