MONDAY 14 November 2022
Warm-up 15/10 cal bike 20 KB Deadlift 20 KB Swing 10 Walker + push-up 20 Ring Rows 20 Air Squat 20 Hang power Snatch (Empty bar) 20 OH Squat (Empty Bar) Workout For Time “Sandlot” Teams of 2 100/70 Cal Assault Bike 100 American KBS 24/16kg 100 Lateral Burpee Over Partner 20 Rope Climbs 15ft *Split all reps, Do movements in any order but once you start a movement it has to be finished before moving on ...
FRIDAY 11 November 2022
Warm-upAMRAP 5 minutes5 Walker + push-up10 KB Hanging High pull (light)10 Alt DB Curl (light)+Open gym warmup S&TOpen Gym Workout3 Rounds for reps, 1 min for each movement:DB Bench press (15/10)Barbell Hanging high-pull (20/15)DB Box dipsBarbell reverse curl (20/15)Rest 2 min *Score is the lowest rep round of each movement summed ...
THURSDAY 10 November 2022
Warm-up2x15 PVT PT15 PVC GM10 Ring row5 Walkers20s Handstand hold 2x10 Hang power clean10 Push Press Workout21-15-9 Reps For TimePower clean (60/40)Handstand Push-Ups -Into 15-9-7Push-pressRing Row ...
WEDNESDAY 9 November 2022
Warm-up3x40 Singles10 PVC PT10 PVC GM10 PVC OH Squat10 Ball slams (light) Workout"Scarface"For Time (Hard cap at 25 minutes):50 Power Snatch 35/25kg100 Double Unders50 Overhead Squats 35/25kg100 Double Unders25 Devils Press 2x15/2x10100 Wall Balls 10/7 *Get how fast or how far into the workout you can get in the time cap. ...
TUESDAY 8 November 2022
Warm-up2x15 Russian Twist (L+R=1)10 Sit-up15 Hanging knee raises10 Push-ups S&TPair up (you go I go)Each team member does:15 Bar Pull-Overs/Box-assisted/Skin the cat/3x Max sets of strict (as possible) knee raises Bar Pull-over: https://www.youtube.com/watch?v=oED8alojlhcSkin the cat (ringS): https://www.youtube.com/watch?v=Gc0CNL5eOlE*Use the high rings but make sure rings are low enough so you can bail out - have a spotter! Workout25-20-15-10-5T2BPush-up -Rest 2 minutes Then 25-20-15-10-5Ball-slam (10/7)Sit-up ...
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