TUESDAY 6 June 2023
Warm-up 2x 10 Bend and bow 10 Lunge twist 10 heel touches 10 Hang Power Snatch (bar/PVC) 10 Snatch Grip Deadlift (Bar/PVC) 10 Snatch Balance (bar/PVC) Scaled: OH Box squat Workout “Isabel”30 Snatches 135/95lb, (61/43kg) Rest 5 minutes Snatch10:00 EMOMmin 1-3: 3 Reps @ 60-65%min 4-6: 2 Reps @ 65-70%min 7-8: 2 Reps @ 70-75%min 9-10: 1 Rep @ 80% Scaled: 60 Alt DB Snatches Rest 5 Minutes Death by KB swing ...
MONDAY 5 June 2023
"Murph" Lieutenant Michael Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2). Warm-upAMRAP 6100 m10 Air Squat10 Ring Rows 10 Push-ups Workout *Time cap 50 minutes *Partition the pull-ups, push-ups and air squats as you want “Murph” - Vest adjusted2K run120 pull-ups240 push-ups360 air squats2K run Scaling 1: "Murph" Half "Murph" 1.6 km. run. 100 pull-ups.200 push-ups.300 air squats.1.6 km. run. Scaling 2 (recommended first attempt): Half "Murph" 800 m. run.50 pull-ups.100 push-ups.150 air squats.800 m. run. ...
FRIDAY 2 June 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 KB Hanging high pull 10 KB/DB Hang Cleans (5 per side) WorkoutFor time:4 Rounds for time: 20 Bench press @1/2 BW (Scaling: push-up/incline push-up) - every break 20 KB/DB Hang cleans (10 per arm) 20 Pull-ups (scaling: ring rows)- Every break 20 KB Hanging High pull 24/16 ...
THURSDAY 1 June 2023
Warm-up *Bar handling 2x 10 Bend and bow 10 Air Squat 10 Thor Ext 10 heel touches 10 Deadlift (Bar) 10 Hang power clean (Bar) 10 Push press (Bar) 10 Front Squat (Bar) S&TClean and Jerk ComplexEvery 2:00 minutes, 6 SetsPower Clean + Thruster + Front Squat + Split Jerk*60-75% of Limiter Workout “What’s Normal Anyways?”7 Rounds for Time7 Power Cleans7 Thrusters7 Bar Facing Burpees(43/30kg) ...
WEDNESDAY 31 May 2023
Warm-up AMRAP 6 10 Sit-ups 20s Handstand/pike hold/overhead plate hold 20s plank 10 Russian twist (L+R =1) Workout (not for time) Buy In: 20 Windmills on each side (change arms as you please). Scaling: Low hang windmill *Challenging weight 5 Rounds Not for time20 second freestanding handstand hold (scaled is against the wall)20 second plank20 Hollow-rocks/Bent leg hollow rocks/Lying leg raises ...
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