FRIDAY 10 September 2022
Warm-up3x10 Push-ups10 Ring rows10 Sit-ups S&TOpen Gym*Minimum 5 Sets of any moderate pressing movement (Strict press, bench press, push-up, ring dips, etc.) WorkoutFor Time:3 Rounds20 Gorilla rows10 Compression Sit-ups20 DB Box DipsRest 1 Minute Gorilla rowshttps://www.youtube.com/watch?v=urfjFI2Ahww compression sit-uphttps://www.youtube.com/watch?v=H7lL66DpH1I ...
THURSDAY 8 September 2022
Warm-upAMRAP 710s Squat Hold10 Air Squat10 Alt Lunges5 Walkers10 Alt DB Hang Power Clean Workout"Midnight Run"10 Dual DB Power Cleans 2x20/2x1524 Dual DB Front Rack Lunges 2x20/2x151-2-3-4-5 Wall Walk ...
WEDNESDAY 7 Septembert 2022
Warm-upAMRAP 620 Singles10 Sit-ups10 KB Deadlift19 KB Swing S&T4 sets of 6 repsKB Turkish Get-up(3 left then 3 right)*use a challenging weight across all setsScaling: DB Turkish get-up/ 3 DB Half Turkish get-up + 3 OH Reverse Lunge per side (mix and match weight as needed) "Hollywood Abs"9:00 AMRAP15 Plate Sit-Up 15/1020 American KBS 24/1625 Double Unders ...
TUESDAY 6 September 2022
Warm-up1x10 Air Squat10 Hanging knee raises15 PVC GM15 PVC PT15 PVC OH Squat15 Sotts Press10 Hang Power snatch (bar)10 OH Squat (Bar)10 Snatch Balance Snatch25 Minutes1 RM Snatch (Power/squat) "Bill and Ted's Excellent Adventure"For Time25-20-15-10-5Power Snatch 35/25#Wall Balls 10/7 ...
MONDAY 5 September 2022
Warm-up2x10 Ring Rows10 Thor Ext5 Air Squat5 Jumping Squat10 Supermans10 Sit-ups10 Walking heel touches10 KB Deadlift10 KB Swing 1x10 Deadlift (bar)10 Good Morning (bar/PVC) Workout“Bend and Snap”For Time:21-18-15-12-9-6-3Deadlifts 80/60Box Jumps ...
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