Friday 19 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)21-15-9 Bench press BB @ +-1/2 BW (Scaling: DB Push up or BB Bench press) Reverse Curl BB @ 30/20 (Scaling: double DB hang power clean 2x15/2x10) 1 Rope climb ...
Thursday 18 July 2024
Warm-upAMRAP 85 Walkers + push-up10 Bend + bow 10 PVC PT 10 PVC GM 10 Box Step-ups 8 Snatch grip deadlift (bar) 8 Hang Power snatch (bar) Workout "Necessary Evil" For Time: 80 Box Jumps On the Minute [Starting at 0:00]: 3 Power snatch 40/30 ...
Wednesday 17 July 2024
Warm-up AMRAP 8 20 Singles/doubles 10s Handstand/pike/overhead plate hold 10s Squat hold 10 Jumping squats Workout AMRAP 12 3 Muscle Up (scaling: 3 box mu/5 c2b/6 Pu or ring row) 5 Handstand push-up 15 Wall-balls (10/7) 30 Double-unders ...
Tuesday 16 July 2024
Warm-up2x 100m jog 10 PVC PT 10 PVC GM 5 Walkers 10 Sit-ups 10 Hanging knee raises S&T Accumulate: 2 Minutes of knee raise hang (scaling: adjust time 1:30/1:00 and/or adjust height of knees - keep the angle constant and challenge yourself) Workout "Hold Still" 5 Rounds For Time: 200 Meter Run 30 Sit-ups 20 Burpees 10 T2B ...
Monday 15 July 2024
Warm-up AMRAP 8 10 Bend + Bow 10 Air Squat 10 Ring rows 20s Pidgeon stretch each side 8 Hang power clean (bar) 8 Push press (bar) 8 Front Squat (bar) S&T Every 1:30 (6 rounds) Complex of: Squat Clean+ Front squat + Jerk (Alt: Power + 2 FS + Jerk) *Work up in weight Workout 15-12-9-6-3: Power Cleans (50/35) Pull-ups Front Squats (50/35) Push-up ...
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