MONDAY 24 October 2022
Warm-upAMRAP 612 Air Squat9 Sit-up7 KB Swing 2x5 Empty bar squat (1s hold at bottom) + 5 Empty bar squat S&T5-4-3-3-3Back squat*Work to a heavy 3-Then10-10-10@40% of heaviest load WorkoutPractice round:1 set right + 1 set left “Priam”10:00 AMRAP5 x Right Arm:SA KB Squat Clean + SA KB Cluster + SA KB Snatch5 x Left Arm:SA KB Squat Clean + SA KB Cluster + SA KB Snatch10 KB Box Step-Overs*24/16kg ...
FRIDAY 21 October 2022
Warm-up3x10 Push-up5 Supermans10 Ring rows5 Strict hanging knee raises10 Air Squat5 Jumping squat 2xPractice rounds (start with a lighter weight for the first round) Workout "Hard Cindy"AMRAP in 20 minutes5 Weighted Pull-Ups (15/10 DB)10 Push-Ups (feet on box/bench hands on DB's)15 Squats (with 20/15 plate) ...
THURSDAY 20 October 2022
Warm-up2x200m (20 High knees + 20 Butt kicks during second 100m)10 Air squat10 Thor ext10 Alt Lunge Twist30 Singles (running if able)10 KB Deadlift10 KB Swing WorkoutFor Time:400m Run *Holding Jumping Rope Together200 Double Unders (split reps)200m KB Farmers Walk 2x24/2x16 (split distance)40 Synchro KB Goblet Squats100m DB Farmers Walk 2x20/2x15 (split distance)60 Synchro Alt DB Snatch4x 7m Back rack walk + 3 Back squat + 1 Power Clean + 7m Front rack walk + 2 Front Squat (alternate partners every set) 60/40 ...
WEDNESDAY 19 October 2022
Warm-up3x10s Pause Squat10 Thor Ext20s Pidgeon (each side)10 Sit-ups5 Supermans10 PVC PT10s Alternating battlerope (low intesity) Workout For Time:In any order/rep/set scheme:100 Box Step-Ups100 Dual Battle Rope reps100 Alt V-ups100 Air Squats ...
TUESDAY 18 October 2022
Warm-upAMRAP 57 Ring Rows5 Walkers + Push-up7 DB Push-press (per side)10s Dead hang WorkoutAMRAP 53 Muscle-up 1 Rope climb3 Strict HSPU -Rest 2 Minutes AMRAP 55 Chest-to-Bar Pull-Ups 1 Rope climb5 Kipping HSPU -Rest 2 Minutes\ AMRAP 5 7 Ring Row 1 Rope climb 7 Downward dog push-up ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176