FRIDAY 28 October 2022
Warm-upAMRAP 510 Push-up20 Alt DB hang power clean + Push press8 Empty bar reverse curl S&TOpen Gym+3xMax wrist curls L then R (10/7) - go light Workout3 SetsMax DB Pinch Grip Hold (2x10/2x7)R: 15sec15 Barbell Curls (30/20)R: 15secMax Dual KB Overhead Hold 2x24/2x16kgR: 15sec15 Barbell Strict Press (30/20)R: 60sec ...
THURSDAY 27 October 2022
Warm-up2x10 Ring Rows10 Box Step-up10 PVC PT10 PVC GM10 PVC OH Squat 1x10 Snatch grip deadlift10 Hang Power Snatch10 OH Squat10 Snatch balanace S&TEvery 90sec 10 rounds alternatingStation 1: Snatch pull + Power SnatchStation 2: Hang Squat Snatch + Squat Snatch*Start at 60% snatch and work up Workout“The Wedding Singer”14:00 AMRAP1 Rope Climb6 Power Snatch 60/40kg9 Box Jump Overs ...
WEDNESDAY 26 October 2022
Warm-up3x10 Russian Twist L+R =110 Hollow rocks5 Walker + push-up10 Hanging knee raises S&T3 sets:4 DB turkish get-up + 4 DB WindmillLeft then right = 1 set Workout4:00 Amrap10 T2B20 Medball sit-ups (10/7)10 K2E20 Medball sit-ups (10/7) Rest 90s 4:00 AMRAP20 Alt V-Ups10 Hollow Rocks20 Russian Twists (over and back = 1)10 Hollow Rocks ...
TUESDAY 25 October 2022
Warm-up2x10 Push-up5 Supermans10 Ring rows10 PVC PT10 PVC GM10 Empty bar Bench10 Empty bar bent over row S&TEvery 60s (10 rounds, 5 each)ODD: 10 BB Bench press (1/2 BW)EVEN: 10 Double DB Bent over row 2x20/2x15 *Remember bench press is just an inverted push-up - keep the elbows slightly tucked and stay tight before lifting off. WorkoutSplit "Romeo"100 Hand release push-up1 Km Run*Break/partition work however you please ...
MONDAY 24 October 2022
Warm-upAMRAP 612 Air Squat9 Sit-up7 KB Swing 2x5 Empty bar squat (1s hold at bottom) + 5 Empty bar squat S&T5-4-3-3-3Back squat*Work to a heavy 3-Then10-10-10@40% of heaviest load WorkoutPractice round:1 set right + 1 set left “Priam”10:00 AMRAP5 x Right Arm:SA KB Squat Clean + SA KB Cluster + SA KB Snatch5 x Left Arm:SA KB Squat Clean + SA KB Cluster + SA KB Snatch10 KB Box Step-Overs*24/16kg ...
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