FRIDAY 23 September 2022
Warm-up3x10 Ring rows10 Push-ups10 Double plate curls (2x2.5/2x1.5) - focus on contraction at the top WorkoutNot for time:3 roundsMax Ring pull-ups (strict/kipping)/Ring rows/Regular pull-ups-Into (max 5 seconds)Max Push-ups (touch and go, rest in the top position - no downward dog resting) Rest to recovery between sets Total = all pull-ups + all pushups Then For every rep you are short of 80:DB Box dips - every break = 10 Empty bar curls ...
THURSDAY 22 September 2022
Warm-up2x20s Squat hold10 Thor Ext20s Pidgeon (L)20s Pidgeon (R) AMRAP 6100m Run10 Jump squats10 Alt Lunge10 Alt Step Ups S&T50m Sled push - walk25m Sled push - slow jog25m Sled push - Run*take turns, all done as one continuous set*@~1/2 BW Workout Every 75s (10 rounds) 10 Power clean (40/30)7 m Bear crawl *Can be scaled to 8/5m or 6/3m if you fail to complete the needed work in one minute ...
WEDNESDAY 21 Septembert 2022
Warm-upAMRAP 7 (3 rounds+)30 Singles10 Ring rows10 Push-ups10 Sit-ups S&TRope climb practice New implement: The rope climb is classified as a technical gymnastic movement, it's a hard movement that requires multiple elements to come together for it to work. Work up slowly to get comfortable with the rope and progress to the full climb over time! :) Unbreakable Safety Rules:-No jumping off the rope, control the descent all the way to the bottom. We will have no broken ankles!-Start the climb from a standing start, use any foot hook you like.*breaking these = you get something else to do for the workout Highly recommended:-Long...
TUESDAY 20 September 2022
Warm-up3x10 Air Squat5 Jumping Squat10 KB Deadlift16 Kb Alt Russian Swing/Russian swing S&T3 setsMax wall-ball-Rest Exactly 1 minute between sets *Score is the total amount of wall balls ThenWarm up to 50% deadliftEveryone starts with 10 Empty bar reps Workout21-15-9Deadlift @50% of 1RMWall ball (10/7) ...
MONDAY 19 September 2022
Warm-up 3x10 PVC PT10s Handstand/pike hold5 Walkers AMRAP 610 Arm circles Forward/10 arm circles back10 Lat side + front raise 2x2.5/2x1.510 KB Swings Workout For Time4-8-12 Alt DB Snatch 20/152-4--6 Strict HSPU (scaled: Kipping/pike/sitting press) -Rest: 2:00 8-12-16 Alt DB Snatch 20/154--8-12 Kipping HSPU/Pike Push-up -Rest: 2:00 12-16-20 Alt DB Snatch 20/1530sec HS Hold - accumulated (scaled: pike hold/OH plate hold) ...
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