Saturday Jul 23

Fun with your buddy

Warm Up

General

60 seconds Row/Bike/Run/Ski @Easy

10 Barbell good mornings

10 Samson lunges 

Mobility

Pigeon Stretch 

Specific

2-3 sets

5 Beat swings/Knee Raise/TTB

5 deadlifts @ascending 

Work Out

With a Partner

Amrap 12 minutes

9 Partner Deadlift @ 125/85 Kg

200m Run

21 Synchronised TTB

 

Rest 4 minutes

 

Amrap 12 Minutes

 

21 Hang Power Clean 60/40Kg

400m Run

9 Synchronised Burpees

Score: Rounds and Reps 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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