TUESDAY 27 June 2023
Warm-upAMRAP 620 Singles10 Air Squat10 Thor Ext5 Walkers10 Alt Hang DB Clean + Jerk10 Bend + Bow S&T*Work in teams if needed - staggering the start by 1 minute Every 2 minutes for 12:00 minutes, Alternating StationsStation 1:Back Squat3 RepsRest 20 seconds2 RepsRest 20 seconds1 Rep*Work up in weight Station 2:Dual Kettlebell Hang Clean and Jerk5 Reps (unbroken)Rest 30 seconds4 Reps (unbroken)*2x24/2x16 Workout50-40-30-20-10Air squatDouble Unders5-4-3-2-1Clean and jerk (80/60) ...
MONDAY 26 June 2023
Warm-upAMRAP 610 PVC PT10 PVC OH Squat5 Burpees10 Ball slams10 Box Step-ups 1x (bar)10 Muscle snatch10 Hang Power snatch10 Snatch Balance (Scaling: OH Box Squat) S&TSquat Snatch (Scaling: power)Every minute on the minute, 5 Sets2 Reps @ Work up in weight from ~50%-~65%Every minute on the minute, 4 Sets2 Reps @ Work up in weight from 65%-80%Every minute on the minute, 3 Sets1 Rep @ Work up in weight 80%+ Workout21-15-9Snatch 40/30Box Get overs (10/7 medball)Ball slams (10/7 medball) ...
FRIDAY 23 June 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 KB swings 10 Push press (empty bar) Workout (Alt: any missed/benchmark workout) Teams of 2 (one working at a time) - all reps splitFor time:54-42-30-18-14-10-6 Push-ups (Partner B has to straight arm plank while Partner A works) Double KB Deadlift 2x24/2x16 (Partner B has to farmers hold 2x24/2x16 while Partner A works) Push Press (40/30) (Partner B has to Overhead hold 40/30 while Partner A works) ...
THURSDAY 22 June 2023
Warm-upAMRAP 610s Alt Battle Rope 10 PVC PT 10 PVC GM 10 PVC OH Squat Then 10 Side 2 Side leg swings (each side) 10 Bend and bow 20s Pidgeon (each side) Then 1x 10 Hang Power Snatch 10 OH Squat Workout “Keep the Wolves Close”21-15-9Hang Squat Snatches (43/30kg)Battle Rope reps ...
WEDNESDAY 21 June 2023
Warm-UpAMRAP 620 Russian twist (L+R =2)10 Hanging knee raises10 sit-ups Workout (In any order/partition) "300"100 Russian Twist (10/7 medball) L+R =2100 Alt V-ups 50 K2E50 Sit-up + press (10/7 medball) Scaling: Sit-up reach up/Sit-up: https://athleanx.com/wp-content/uploads/2019/12/kHx8Zv4KWnUGpd6Cw2.mp4 ...
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