TUESDAY 16 May 2023
Warm-up *Bar handling rulesAMRAP 6 5 Walker10 Push-up/Kneeling push-up/Box push-up10 Alt Lunge Twist10 Alt DB Hang Snatches (light). Then 10 Bent Over rows (Bar) 10 Deadlift (Bar) S&T 3-3-2-2-1-1 Deadlift *Work to a heavy single Workout2 Rounds, For Time:25 HR Push-ups Scaling: Push-up/Kneeling push-up/Box push-up30 Alternating Dumbbell Snatches (20/15kg) Scaling: KB swing/Russian swing25 Push-ups Scaling: Kneeling push-up/Box push-up30 Dual DB Front Rack Lunges (2x20/2x15kg) Scaling: Single DB goblet lunge/Bodyweight lunge ...
MONDAY 15 May 2023
Warm-upAMRAP 720 Singles/Plate hops10 Air Squat10 Medball-slams10 KB Deadlift10 KB Swing/Russian swing Workout25-20-15-10-5Wall-balls Scaled: Medball Thrusters50-40-30-20-10Double-unders Scaled: 2xSingle unders/2xPlate hops25-20-15-10-5KB Swing (16kg/12kg) Scaled: Kb Russian swing ...
FRIDAY 12 May 2023
Warm-up2x10 Push-ups10 Ring Rows10 Double DB Hang Cleans (light) *Alternate S&T/workout: Any "Girl" workout S&TBench PressEvery 2:00 minutes for 5 Sets10 DB Bench press+Max Dumbbell Hex PressModerate Load Workout21-15-9Renegade rows L+R =1 2x22.5/2x15Elevated Push-ups (Db's) Then 9-15-21Double DB Hang Cleans 2x22.5/2x15Ring Rows ...
THURSDAY 11 May 2023
Warm-upAMRAP 610 PVC PT10 PVC OH Squat10 PVC Snatch balance 10 DB push press p.s 10 Alt DB Hang snatch p.s Then 1x (bar)12 Snatch grip deadlift12 Hang Power snatch12 Snatch balance/OH Squat/OH Box squat 12 Push press S&TEvery 2 Minutes (6 rounds)Snatch grip deadlift+Hang Squat Snatch Scaled:Snatch Grip deadlift+Hang Power+Optional (if able): OH Squat Workout6 Rounds, For Time:10 Pull Ups Scaling: Jumping/banded/Ring Rows7 S2O (60/40)4 Dual DB Hang to overhead (Clean and Jerk/Double Snatch) (2x22.5/2x15kg) Scaling: 2x with Single DB ...
WEDNESDAY 10 May 2023
Warm-up3x10 Russian twists10 Sit-ups5 Double KB/DB deadlifts (light) + 7m Farmers Walk S&T3 Sets of:Max Russian twists (15/10)*Rest 45s exactly between setsScore is the lowest set Workout"This is Sparta!"50 Alt V-ups50m Single-arm farmer's carry (Left) 24/1650m Single-arm farmer's carry (Right) 24/1640 Weighted Sit-ups (15/10 plate)50m Farmer's carry 2x24/2x1650m Farmer's carry 2x24/2x1630 Hollow Rocks50m Front rack carry 2x24/2x1650m Front rack carry 2x24/2x1620 T2B ...
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