MONDAY 17 October 2022
Warm-upAMRAP 710 PVC PT10 PVC GM10 Side 2 Side leg swings (per leg)10 Walking hip opener https://www.youtube.com/watch?v=sSUzTt9dqCU 2x10 Russian KB Swing (Focus on hip drive & how that feels)10 Deadlift (Empty bar) (Apply the same hip drive as above) S&T*Warm up to starting weight before 1st set5 Sets2 deadlift (2s decent) + 2 deadlift55%-60%-65%-70%-75% Workout “He Must Workout”20:00 EMOMMin 1: 4 Squat Snatch (60/40)Min 2: 8 Burpee Box Jump OversMin 3: 10 Deadlifts (60/40)Min 4: 14 Bar Facing BurpeesMin 5: Rest ...
FRIDAY 14 October 2022
Warm-up2x15 Push-up15 Ring row15 Front + side lat raise20s Dead hang S&TOpen gym Workout (optional)EMOM 12Odd: 10 Elevated ring rowEven: 10 DB box dips ...
THURSDAY 13 October 2022
Warm-up3x10 PVC PT10 Air Squat10 Ring rows10 Arm circles forward + 10 back20 DB Push press (10ps) Workout“Open House”20:00 AMRAP6 Double DB Shoulder to Overhead (As heavy as form allows)5 Bar Muscle-Ups8 Double DB Overhead walking lunges ...
WEDNESDAY 12 October 2022
Warm-up3x30 Singles10 Ring rows10 Hanging knee raises S&T12:00 EMOMMin 1: 5 Bench Press @ 60%Min 2: 5 Pendlay Row *speed off the floor Workout“Mock! Yeah! Ing! Yeah!”12:00 AMRAP6 Renegade Rows 2x20/2x15 (push up + L + R = 1)24 Running Single Unders10 Toe to Bar20 Double Unders ...
TUESDAY 11 October 2022
Warm-up AMRAP 10 Dynamic stretching 7m Walking knee grabs 7 Bend + Bow 8 Walking Heel touches 8 Walking lunge twist 20s Pidgeon L 20s Pidgeon R AMRAP 810 PVC PT10 PVC GM10 KB Deadlift10 KB Swing10 Box Step-ups Workout“A Series of Unfortunate Events”10:00 AMRAP4 Alt Devils Press 20/156 Box Jump Overs10 American KBS 24/16 ...
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