FRIDAY 21 October 2022
Warm-up3x10 Push-up5 Supermans10 Ring rows5 Strict hanging knee raises10 Air Squat5 Jumping squat 2xPractice rounds (start with a lighter weight for the first round) Workout "Hard Cindy"AMRAP in 20 minutes5 Weighted Pull-Ups (15/10 DB)10 Push-Ups (feet on box/bench hands on DB's)15 Squats (with 20/15 plate) ...
THURSDAY 20 October 2022
Warm-up2x200m (20 High knees + 20 Butt kicks during second 100m)10 Air squat10 Thor ext10 Alt Lunge Twist30 Singles (running if able)10 KB Deadlift10 KB Swing WorkoutFor Time:400m Run *Holding Jumping Rope Together200 Double Unders (split reps)200m KB Farmers Walk 2x24/2x16 (split distance)40 Synchro KB Goblet Squats100m DB Farmers Walk 2x20/2x15 (split distance)60 Synchro Alt DB Snatch4x 7m Back rack walk + 3 Back squat + 1 Power Clean + 7m Front rack walk + 2 Front Squat (alternate partners every set) 60/40 ...
WEDNESDAY 19 October 2022
Warm-up3x10s Pause Squat10 Thor Ext20s Pidgeon (each side)10 Sit-ups5 Supermans10 PVC PT10s Alternating battlerope (low intesity) Workout For Time:In any order/rep/set scheme:100 Box Step-Ups100 Dual Battle Rope reps100 Alt V-ups100 Air Squats ...
TUESDAY 18 October 2022
Warm-upAMRAP 57 Ring Rows5 Walkers + Push-up7 DB Push-press (per side)10s Dead hang WorkoutAMRAP 53 Muscle-up 1 Rope climb3 Strict HSPU -Rest 2 Minutes AMRAP 55 Chest-to-Bar Pull-Ups 1 Rope climb5 Kipping HSPU -Rest 2 Minutes\ AMRAP 5 7 Ring Row 1 Rope climb 7 Downward dog push-up ...
MONDAY 17 October 2022
Warm-upAMRAP 710 PVC PT10 PVC GM10 Side 2 Side leg swings (per leg)10 Walking hip opener https://www.youtube.com/watch?v=sSUzTt9dqCU 2x10 Russian KB Swing (Focus on hip drive & how that feels)10 Deadlift (Empty bar) (Apply the same hip drive as above) S&T*Warm up to starting weight before 1st set5 Sets2 deadlift (2s decent) + 2 deadlift55%-60%-65%-70%-75% Workout “He Must Workout”20:00 EMOMMin 1: 4 Squat Snatch (60/40)Min 2: 8 Burpee Box Jump OversMin 3: 10 Deadlifts (60/40)Min 4: 14 Bar Facing BurpeesMin 5: Rest ...
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