TUESDAY 20 June 2023
Warmup 200m AMRAP 610s Squat hold (light)10 Walker + push-up10 Jumping squat10 Ring rows 10 Thor ext. 10 Heel touches Workout “A Knife and No Coin”7 Minute AMRAP:200m RunAnd in remaining time, complete as many rounds as possible:18 Wall Balls 10/712 Pull-Ups Rest 3:00 minutes 7 Minute AMRAP:400m RunAnd in remaining time, complete as many rounds as possible:15 Wall Balls 10/79 Pull-Ups Rest 3:00 Minutes 7 Minute AMRAP:600m RunAnd in remaining time, complete as many rounds as possible:12 Wall Balls 10/76 Pull-Ups Scaling: Run - Scale down with 100m/150m Wallball - Medball Thruster Pull-up - Jumping/Ring row ...
MONDAY 19 June 2023
Warm-upAMRAP 510 PVC PT10 PVC Kang Squat https://www.youtube.com/watch?v=C6T48A-m16A5 Walkers10 KB swing 1x (bar) 10 Deadlift10 Hang Power Clean10 Front Squat10 Push press S&T Every 2:30, 5 SetsDeadlift + Low Hang Power Clean (low hang = below knee but not touching floor)Rest 15 secondsSquat Clean + Jerk (Scaling: Power + Squat + S2O) Workout “Horses in Heaven”For Time:10 Lateral Burpees10 Clean and Jerks @ (60/40kg)10 Lateral Burpees10 Clean and Jerks @ (60/40kg)10 Lateral Burpees5 Clean and Jerks @ (70/45kg)10 Lateral Burpees5 Clean and Jerks @ (70/45kg) ...
FRIDAY 16 June 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 KB swings 10 Push press (empty bar) Workout Teams of 2 (one working at a time) - all reps splitFor time: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 (20/15) (Partner B has to Overhead hold 20/15 while Partner A works) ...
THURSDAY 15 June 2023
Warm-up100m runAMRAP 67m Walking Lunge twist10 heel Touches5 Walkers7 Double/single KB Deadlift (light)10 Calf raises Workout“Fortune Faded”2:00 AMRAP5 Shuttle runs 7m (there and back = 1)+Max Distance Dual DB Lunge (2x20/2x15kg) -Rest 1:00 minute between sets-Repeat until 10 lengths of 7m have been completed-Scale shuttle run amount first then, lunge lengths ...
WEDNESDAY 14 June 2023
Warm-UpAMRAP 610 Air squat10 High Knees10 sit-ups Workout"Run 'n StufF"E4MOM (16 mins = 4 rounds)*Reverse order of movements every round10 Lat Medball Hops (L+R=1)10 T2B10 Ball slams (15/10)10 Abmat situps ...
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