WEDNESDAY 26 July 2023
Warm-upAMRAP 7 10 Bend + Bow10 Ball slams10 KB deadlift 10 Hanging knee raises Workout1k Run 15-9-7-9-15 Deadlift 90/60 Weighted sit-ups (15/10) Ball slams 15/10 ...
TUESDAY 25 July 2023
Warm-upAMRAP 610 Air squat 5 Jumping squat10 bend and bow10 KB Deadlift10 KB Swing Workout Teams of 2:“Hurry Up and Wait” 3 Rounds 80 Alt DB snatches (22.5kg - 20kg - 15kg / 15kg -12.5kg - 10kg)*Partner Holds Dual KB Front Rack Hold 2x24/2x1680 Wall Balls 10/7*Partner holds KB Farmers hold 2x24/2x16 *DB weight decreases every round *All reps split *One working at a time, partner has to hold for reps to count *Scaling: Holds - DB holds Wall balls - Medball thrusters ...
MONDAY 24 July 2023
warm-upAMRAP 630 Singles10 Air squats10 Ring rows10 Hanging knee raise10s Handstand/pike hold8 Hang power clean8 Front squat S&T Every 2:00 minutes, 5 Sets, Complete the following:1 Squat Clean Rest 20 seconds1 Squat Clean and Jerk*Work to a heavy weight Workout4 Rounds For Time:25-20-15-10Toes To BarDumbbell Front Squats 2x20/2x15 50 Double Unders (after each round) ...
FRIDAY 21 July 2023
Warm-up3x10 Ring rows10 Push-ups10 Banded curls (light) Workout“Keeping the Faith”15:00 AMRAP5 Medball Weighted Strict Pull-Ups 10/710 DB box dips15 banded curls ...
THURSDAY 20 July 2023
Warm-up3x10 PVC PT10 PVC GM8 Thor Ext5 Walkers + Push-up8 Snatch grip deadlift (bar)8 Hang power snatch (bar) then Warm-up to heaviest workout weight Workout“White Goodman”Every minute on the minute until the work is complete:9 Power SnatchMax Bar Facing BurpeesLoad: 40/30 Repeat until you accumulate 21 reps Rest 2:00 minutes Every minute on the minute until the work is complete:7 Power SnatchMax Bar Facing BurpeesLoad: 50/35 Repeat until you accumulate 15 reps Rest 2:00 minutes Every minute on the minute until the work is complete:5 Power SnatchMax Bar Facing BurpeesLoad: 60/40 Repeat until you accumulate 9 reps ...
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