TUESDAY 30 May 2023
Warm-up 2x 10 Bend and bow 10 Lunge twist 10 heel touches 20s Handstand hold 10 Hang Power Snatch (bar) 10 Snatch Grip Deadlift (Bar) Workout 21-15-9Power Snatch (60/40)Handstand Push-Ups ...
MONDAY 29 May 2023
Warm-upAMRAP 7100 m10 Air Squat10 Medball-slams 10 Alt DB Hang Snatch (light) 5 Tuck jumps 5 Walkers S&T 25 mins 1 RM Back Squat Workout 4 Rounds For Time Of:200m Run20 Wall Balls (10/7)10 Alternating Single Dumbbell Devil Press 22.5/15 ...
FRIDAY 26 May 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 Air squat' 10 front + side lat raises WorkoutFor time:With a partner (sync where needed) Buy in (You go I go): 3 sets each of max empty barbell curls (Alt: double db hang cleans/hammer curls). *DB's bar may not touch the ground, hand to your partner Then 1 round as a team (split all reps, one working at a a time): 150 push-ups 150 Ring rows 150 air Squats 150 Side + front Lat raises (2x2.5/2x1.5) ...
THURSDAY 25 May 2023
Warm-up AMRAP 8 10 PVC PT 10 PVC GM 10 PVC back squat 5 Walkers 5 Power clean (bar) 5 Front squat (bar) 5 Push press (bar) 5 thruster (bar) S&T WeightliftingShoulder to Overhead StrengthEvery 2:00 (7 rounds)1 Clean + 2 Push/split jerks Start light & work up in weight Workout “Turing”4 Sets2:00 AMRAP10 Burpee Box jumpsMax Thrusters in Remaining Time (Scaling: DB thrusters/ single db thruster/plate thruster)Set 1: (30/25kg),Set 2: (40/30kg),Set 3: (50/35)Set 4: (60/40)Rest 1:00 minute between sets ...
WEDNESDAY 24 May 2023
Warm-up AMRAP 6 100m run 10 Sit-ups 10 Air squats 10 KB Deadlift (light) 10 KB Swing (light) S&T 1K run Workout 3 Rounds 18 Alt V-ups 18 Alt KB Russian swing (single handed) Scaling: Russian swings double handed) 24/16 18 Reverse burpee (10/7 Kg ball) Scaled: Unweighted/tuck leg 90s Plank (accumulated) ...
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