MONDAY 7 November 2022
Warm-upAMRAP 78 Air Squat (1s pause at bottom)8 Thor Ext5m Crab walk left + 5m crab walk right20s Pidgeon left + 20s Pidgeon right 1x Empty bar10 Pause squat (2s)10 Squat S&T4-4-3-3-2-2Back SquatWork to a heavy double WorkoutFor Time30 Thruster 35/2530 Pull-up6x7m Dual DB Lunge 20/15 (one DB in Front rack the other OH - swap hand position every 7m) ...
FRIDAY 4 November 2022
Warm-up3x10 Push-up10 KB Deadlift10 KB Swing20s Handstand hold S&T3 Rounds10 Bench Press (1/2 BW, 3/4 BW, 1/1BW)100m Dual KB Overhead Carry (2x24/2x16)10 Bent Over Barbell Rows (40,50,60) (30,40,45)100 Dual KB Farmers Carry (2x24/2x16) Workout“Lost in Translation”3x3 Rope Climbs9 Dual DB Power Clean and Jerk 2x25/2x15kg12/9 Calorie bike ...
THURSDAY 3 November 2022
Warm-up2x10 Front + Side Lat raises10 Air Squats20 Alt DB Hang clean + press10 Ring Rows10 Push-up 1x empty bar10 Hang Power clean10 Front squat10 Strict press10 Push press S&TEvery 2:00 for 10:00 (5 rounds)10 Touch and go push press (From floor)Start @ 50%, increase by feel and form, do not exceed 70% WorkoutBarbell Conditioning“Macho Man”EMOM, Until Failure3 Power Cleans3 Front Squats3 Push Jerks80/60kg - scale to heavy but do-able weight, 5 rounds do-able..Stop @ 15:00 ...
WEDNESDAY 2 November 2022
Warm-up2x10 Sit-ups10 Russian twist (L+R=1)10 Supermans10 Alt Bent leg V-ups WorkoutOn the minute for 15 minutesMin 1: 25 Second L-Sit Hold (DB's on box) / Scaling: 25s max hanging knee raisesMin 2: 25 Second Hollow RockMin 3: 25 Seconds of Sit-Ups Then 10 minutes mobility/open gym ...
TUESDAY 1 November 2022
Warm-upAMRAP 7100m40 Singles10 Shoulder act10 Walkers + Push-up10 Hanging knee raises S&TSkill Work 20 minutes - aim for at least 5-6 quality sets:Muscle-Up/Progressions practiceRing MU, Bar MU, Box MU, Banded MU or Kipping Swings (high as possible) Workout15:00 AMRAP4 Burpee Bar muscle-ups100m Run15 Double Unders ...
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