FRIDAY 30 September 2022
Warm-up3x10 Push-ups10 Double plate curl (2x2.52x1.5)10 KB Upright row Workout 3 SetsMax Chin ups-IntoMax Bench press (40/25)-IntoMax Banded Pull-downs Rest 1 minute between sets Then For every rep short of 2001 Diamond pushup+1 Empty bar upright row ...
THURSDAY 29 September 2022
Warm-upAMRAP 610 Air Squat10 Sit-ups10 Hanging knee raises Then 2x10 Hang power clean10 Front Squat WorkoutTeams of 2AMRAP 2040 Front squat (60/40)40 T2B/K2E/KR*Remaining time max squat cleans 60/40 (Partner 2 Handstand holds - reps only count if partner is holding) -split all reps ...
WEDNESDAY 28 Septembert 2022
Warm-up3x10 Sit-ups20s Plank Hold10 Alt KB Russian Swings WorkoutEvery 1 min for 12 mins, alternating between:20 Alt V-Ups20 Alt Russian swingsPlank Hold, 40 secs Scaling:16 Alt V-ups/Bent leg16 Sit-ups35/30/25s Plank Hold ...
TUESDAY 27 September 2022
Warm-upEvery 30 seconds for 6 roundsAlternating stationsMin 1: Max singlesMin 2: Max Battle rope (1s rest between reps)Min 3: Max Ring rowsRepeat Workout"On the ropes"Teams of 210 Rounds2 Rope climbs20 Battle Rope reps40 Double Unders *Split all reps as you please (1 working at a time)*Male teams start bottom-up, Female top down Rope climb:Rx: Full climb + controlled decentScaled: Rope rows, three quarter/half climb, Rope hang (10s per rep), Scaled climb (straight/bent leg), Rope rows (5 per rep) Battle Rope:-Rep starts with hands above shoulders and ends with hands below hip level-Both hands swinging at the same time ...
MONDAY 26 September 2022
Warm-up2x30s Squat hold10 Thor ext30s Pidgeon (each side)10 Supermans10 Air Squat 1x15 Empty bar back squat28m bear crawl S&T5 Sets of:1 Pause Back Squat (2s)+2 Back Squat *Work up in weight to a challenging set WorkoutIn any order combination accumulate:100 DB Box step ups (20/15)98m Medball bear crawl (14 lenghts) ...
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