TUESDAY 4 July 2023
Warm-upAMRAP 510 Air Squat8 Thor Ext5 Walkers10 Alt Hang DB Clean + Jerk10 Bend + Bow 1x 8 Hang Power Clean 8 Front Squat 8 Push Press S&T Every 90 seconds, 6 Sets, Complete the following:3 Position Clean + Shoulder to Overhead Complex 3 Position Clean:1 Hang Clean (4-6” below hip crease)1 Low Hang Clean1 Clean from the floor Shoulder to Overhead Complex:1 Push Press1 Push Jerk1 Split Jerk Scaling: 3x S2O All Cleans are Squat cleans and complex to be completed unbroken. Start @ 55% of your 1rm Clean and Jerk and increase load workout “Pig” Teams of 2: For Time:30 Power Clean30 Burpees Box Jump Over20 Thrusters20 Burpees Box Jump Over10...
MONDAY 3 July 2023
Warm-upAMRAP 610 Push-ups5 Burpees10 Box Step-ups 10 Alt Hang DB Snatch Workout “Big Night”2 Rounds for Time10 Dumbbell Deficit Push-Ups (Scaling: push-up/incline push-up/Push-up variations)8 Devils Press (Scaling: Single alternating) 10 Dual Dumbbell Step-Ups (Scaling: Single DB/Bodyweight)10 DB lateral hops (L+R=1) (Scaling: line hops) Rest 5:00 minutes 2 Rounds for Time10 Dumbbell Deficit Push-Ups8 Devils Press15m Dual Dumbbell Front Rack Walking Lunge (Scaling: Single DB goblet lunge, bodyweight lunge)10 DB lateral hops (L+R=1) ...
FRIDAY 30 June 2023
Warm-upAMRAP 510 Push-ups10 ring Rows Workout“Inspo-Lynne”2:30 AMRAP20 Kipping Pull-Ups or 15 Strict Pull-UpsMax Dumbbell Bench Press, 50/35lb, 22.5/16kgRest 2:30 between sets Continue until 100 reps ...
THURSDAY 29 June 2023
Warm-upAMRAP 7100m Run10 PVC PT10 PVC GM10 PVC OH Squat10 Ring rows10 DB Push Press (e.s) Workout“The Great Race”For Time:400m Run21 Dual Dumbbell Thrusters 2x20kg/2x15kg (scaling: single db thruster)15 Bar Muscle-Ups (Scaling: C2B/PU/Jumping PU/Ring Rows)21 Overhead Squats (40/30kg) (Scaling: Front squat/Goblet Squat/PVC OH Squat/OH Box Squat) Rest 2:00 minutes 400m Run15 Dual Dumbbell Thrusters 2x20kg/2x15kg12 Bar Muscle-Ups15 Overhead Squats, (50/35kg) Rest 2:00 minutes 400m Run9 Dual Dumbbell Thrusters 2x20kg/2x15kg9 Bar Muscle-Ups9 Overhead Squats (60/40kg) ...
WEDNESDAY 28 June 2023
Warm-upAMRAP 510 Sit-ups10 Bent leg Alt V-up10s Plank Workout2 Minutes Plank (together - if one partner breaks, both must stop. Plank until you have accumulated 2 minutes)200 Alt V-Ups - One working at a time280 Side bends - 70 each side for each parner (15/10 plate)140 Weighted Sit-ups (10/7) - One working at a time2 Minutes Plank (together - if one partner breaks, both must stop. Plank until you have accumulated 2 minutes) ...
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