MONDAY 21 November 2022
Warm-upAMRAP 7 minutes10 Bend + Bow10 KB Russian swing10 PVC GM10 KB Swing Then 2x10 Thor Ext20s Pidgeon (L)20s Pidgeon (R) 1x (Empty Bar)15 Bent over row15 Deadlift S&T2+2 Slow decent Deadlift (2s) + deadlift1+2 Slow decent Deadlift (2s) + deadlift1+1 Slow decent Deadlift (2s) + deadlift1+1 Deadlift + deadlift*Complexes (start at a moderate weight and work to a heavy set) Workout“Float Like a Butterfly, Sting Like a Bee”Every 4:00 for 16:0040 Double Unders10 TnG Deadlifts20 KB Swing (24/16) Deadlifts start at 40% of your S&T final weight (increase 10% each set) ...
FRIDAY 18 November 2022
Warm-up 2x 15 Ring Rows 15 Push-up 15 Dual DB Curls S&T Open Gym Workout 3 Rounds 20 KB Gorilla Row 10 Dual DB Bicep Curls 10 DB Renegade row Start first set as heavy as possible decrease weight each set ...
THURSDAY 17 November 2022
Warm-up AMRAP 5 minutes 10 Air squat 20 Singles 10 PVC PT 10 PVC GM 2x 10 Push-press 10 Front Squat 5 Thruster Workout KingPin 100 Double Unders 20 Thrusters 40/30 -rest 4:00- 90 Double Unders 18 Thrusters 40/30 -rest 4:00- 80 Double Unders 16 Thrusters 40/30 -rest 4:00- 70 Double Unders 14 Thrusters (95/65) ...
WEDNESDAY 16 November 2022
Warm-up 2x 10 PVC GM 10 PVC PT 10 KB Deadlift 10 Thor ext 20s Pigeon L then R S&T 12-10-8-6-4 Bent over row -Work up to a heavy set -Prioritize position over weight Workout For time: 21m handstand walk/Bear crawl 10 toes-to-bars 10 double kettlebell deadlifts 14m handstand walk/Bear crawl 12 toes-to-bars 12 double kettlebell deadlifts 7m handstand walk/bear crawl 14 toes-to-bars 14 double kettlebell deadlifts 60-ft. handstand walk 16 toes-to-bars 16 double kettlebell deadlifts 2x24/2x16 ...
TUESDAY 15 November 2022
Warm-up 2x 10 Front + side lat raises 10 Pause squat 10 Thor ext 10 PVC PT 10 PVC OH Squat 20s Pigeon (L then R) 1x (bar) 10 Hang Power Snatch 10 OH Squat 10 Snatch Balance S&T 1-1-1-1-1-1 Hang squat snatch Work up to a heavy Scaled: Hang power + OH (or any other variations box, bag etc) Workout 30 Squat Snatch + OH Squat complexes (60/40) ...
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