Friday 31 May 2024
Warm-upAMRAP 8 8 Push-up 8 ring rows 8 Empty bar bench 8s Rope Hang 8 KB swings *Choose one variation of the workout and perform for time Workout 1 (Heavy) 10-9-8-7-6-5 Bench Press @BW 10-8-6-4-2-1Sandbag Cleans Over Shoulder (Scaled: x2 Medball over shoulder 15kg)*1 Rope Climb each After Each Set Workout 2 (A lot) 10-9-8-7-6-5 Ring Row 10--8---6--4---2--1 Sandbag Cleans Over Shoulder (Scaled: x2 Medball over shoulder 15kg)*1 Rope Climb each After Each Set ...
Thursday 30 May 2024
Warm-up2x 8 Air Squat 8 push up 8 PVC PT 8 PVC GM 8 Push press (bar) 8 Front Squat (bar) 8 Thruster (bar) S&T 500m Row for Time Workout "300" 100 Thrusters (43/30)100 Weighted Sit-ups (10/7)100 Push up *Partition in any way ...
Tuesday 28 May 2024
Warm-up2 rounds 20 Singles/DU's 10 Bend + Bow 5 Walker + Push-up10 Ring Rows 10 Medball slams *S&T starts as soon as you are done with your 2 rounds, first come first serve S&T TABATA Assault bike *Record calories *"Rolling" rest allowed no need to stop the bike in the 10 second rest Workout * Relay start if needed for battle rope spots - 1 minute split Buy In: x Lat Burpee over medball M: x = 100 minus Assault bike calories done F: x = 75 minus Assault bike calories done Into 42 double-unders 21 pull-ups21 Battle rope 36 double-unders 18 C2B pull-ups18 Ball slams (10/7) 30 double-unders 15 Bar Muscle Up15 Lat Burpee over medball Scaling: Pull-up/C2B/Bar MU...
Monday 27 May 2024
Warm-upAMRAP 610 PVC PT10 PVC GM10 Pause squat (1s)10 Ring Rows Then 2x (bar)8 Deadlift8 hang power Clean 8 Push Press8 Front squat S&TEvery 2 minutes, 6 Sets Complex of:1 Deadlift + 1 Squat clean + 1 Jerk *Squat clean is touch and go *Work up in weight, Scaling: Squat clean can be broken into power clean and front squat Rest 2 Minutes Every 2 minutes, 6 Sets 3 Deadlift (touch and go) *Work up in weight, Workout21-15-9 Deadlift 60/40 Hang Power Clean 60/40 Handstand push-up ...
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