Friday 26 July 2024
Warm-up 3x 10 Push-up 10 Ring Rows 10 BB curls S&T Open gym 15-20 minutes Workout (alt: any benchmark/missed workout)"Heart & Swole" 3 Rounds For Time: 20 BB Skull Crusher 10/15 20 BB close grip Bench press 40/30 20 BB Bent over row 40/30 - supinated 2 second negative 20 Banded Pull-down 20 Banded Curls ...
Thursday 25 July 2024
Warm-upAMRAP 8 10 Front + side lat raises 10 Box step-ups 10 KB Deadlift light 10 KB Swing light 8 Push press (bar) 1s hold at the top S&T 12-10-8-6-4 Push press from floor *Work up in weight Workout "Pay It Forward" AMRAP 15: 55 Double DB S2O 2x22.5/2x15 55 Box Jumps 55 Double KB Deadlift 2x24/2x16 ...
Wednesday 24 July 2024
Warm-up AMRAP 8 10 Air Squat 10 Alt Lunge twist 10 Ring row 10 Air Squats Workout Every minute on the minute for 20 minutes: Minute 1: 12 Alternating Front Rack Lunges 40/30Minute 2: 12 Pull-upsMinute 3: 12 Med ball cleans 10/7Minute 4: 12 Push-ups Reduce reps by 1 every round ...
Tuesday 23 July 2024
Warm-up2x 20 Singles/Doubles 10 PVC PT 10 PVC GM 5 Walkers 10 Sit-ups 10 Alt Db Hang snatches light Workout "Doubled Over" 3 Rounds For Time: 60 Double Unders 50 Sit-ups 10 Dumbbell Hang Snatch (R) 22.5/15 10 Dumbbell Hang Snatch (L) 22.5/15 Rest 3 Minutes Between Rounds ...
Monday 22 July 2024
Warm-up AMRAP 8 10s Squat hold 10 Air Squat 5 Walkers 20s Pidgeon stretch each side 8 Front squat (bar) 8 Push press (bar) 4 thrusters (bar) S&T Every 1:30 (6 rounds) Back squat 4-4-3-3-2-2 First rep has a 2 second pause *Work up in weight Workout "Omar" [HERO] For Time: 10-20-30 Thrusters (43/30) 15-25-35 Bar-Facing Burpees *U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier. ...
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