Gym closed - here's a workout you can do at home or in a park: A) 10 rounds for time: 10 Squats 10 Deadlifts @40% (sub 10 Back Extensions) 10 Alternating Toe Taps (L+R=2) 10 Second Handstand Hold (sub 20 Second Plank) (^freestand) B) 10 x...
Lockdown The 3 day lockdown from 6pm tonight means the 4.55pm class this afternoon will be the last class until Saturday morning. I'll be posting workouts you can do at home or in a park over the next few days. [vc_row...
For time: 1000m Run then 5 x 12 Chest-to-Bar Pull-Ups 8 HSPU 60 Double Unders 1000m Run then 2 x 30 Wall Balls (9/6kg) 30 Pushups (+ optional 60/50 Cal Row) ...
A) Power Snatch + Snatch + OHS - 12 minutes 6 x [1+1+1] B ) Press 3 x 5 - 5 minutes C) AMRAP in 7 minutes: 12 Hang Power Snatches (35/25kg) 9 Thrusters 6 Lateral Burpees ...
A) E2M x 6 rounds 10 Bench Presses then AMRAP 10 Pull-Ups 10 Situps 20 Plank Jacks (pick up each round where you left off) B ) E2M x 6 rounds 1 Clean 2 Hang Power Cleans 3 Front Squats 2 Hang Power Cleans 1 Clean [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
For time: Buy in: 1000m then 5 x 12 KB Swings (32/24kg) 6 Muscle-Ups Cash out: 200 Double Unders ...
A) “Grace” For time: 30 Clean and Jerks (61/43kg) or "Heavy Grace" For time: 30 Clean and Jerks (80/55kg) - or heavier (minimum 10kg increments.) B ) E90S x 8 5 Strict Presses 10 Second Pause Front Squat We've been building to a straight up "Grace" for a few weeks....
A) AMRAP in 12 minutes: 60 Double Unders 20 Alt DB Snatches (20/15kg) 200m Run B ) E3M x 4 10 Strict Pull-Ups 10 Strict Dips 80 Flutter Kicks (L+R = 1) ...
A) Front Squat 7-7-7-5-5-5-3-3-3 B ) E3M x 4 30/25 Calories ...
3 x AMRAP in 7 minutes: A) 4 Deadlifts (80/60kg) (^115/85kg) 6 Lateral Burpees 10 Calories B ) 4 Pike Presses (^off the box) (sub 4 Renegade Rows) 6 Toes-to-Bar 10 Box Jumps (24/20”) C) 4 Power Cleans (2 x 15/10kg) 6 Thrusters (2 x 15/10kg) 1 Lap of the...
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