MONDAY 10 October 2022
Warm-up3x10 Air squat10 Thor Ext20s Pidgeon (L)20s Pidgeon (R) 1x10 Front Squat (empty bar)10 Back Squat (empty bar) S&TFront Squat + Back SquatEvery 3:00 for 15:002 Front Squats + 4 Back Squats*start @ ~60% of Front Squat and increase gradually Workout“Liar Liar”For Time150 Wall BallsEMOM, starting at 0:00Complete 3 Power cleans (60/40) ...
FRIDAY 7 October 2022
Warm-up2x15 PVC PT15 PVC GM10 Empty bar bent over row (Supinated)10 Alt Heel touches10 Front + side lat raises S&TOpen gym WorkoutAMRAP 4 Minutes8 Push-ups8 Weighted sit-ups (10/7)-rest 2 Minutes- AMRAP 4 Minutes8 Supinated Bent Over Rows (40/30)8 Manual Hamstring curls-rest 2 Minutes- AMRAP 4 Minutes8 Alt V-UPs8 Mountain Climbers (L+R=1) https://www.youtube.com/watch?v=rYLpvcDWVt4 ...
THURSDAY 6 October 2022
Warm-up3x5 Plank Circles (L+R = 1)5 Walkers10 Air squat10 Ring Row Workout7m Handstand Walk (Scaled: 2 wall-walk/bear crawl)15 Squat Snatch 40% (Scaled: Power snatch + OH/Box squat)20 C2B (Scaled: PU/ring row variations) 7m Handstand Walk10 Squat Snatch 50%20 C2B 7m Handstand Walk5 Squat Snatch 60%20 C2B 7m Handstand Walk3 Squat Snatch 70%20 C2B ...
WEDNESDAY 5 October 2022
Warm-up3x20 Russian Twist20s Plank10 Alt Db Hang Clean + Jerk10 Side to side standing hamstring stretch (1s hold on each side) Workout20 KB Lateral box step over20 KB Hang C&J (L)20 KB Windmill (L) 20 KB Lateral box step over20 KB Hang C&J (R)20 KB Windmill (R) KB 16/12 Step overs: Adjust the height with a plate where needed/adjust the weightDB versions of movements can be used where needed ...
TUESDAY 4 October 2022
Warm-up1x200m run10 PVC PT10 PVC GM10 Thor Ext20 Alt Lunge Twist 2x10 Empty bar deadlift10 Empty bar good morning (scaled PVC) S&TDeadliftTouch and go sets with a 2 mat surplus5 sets of 5 repsWork up in weight WorkoutTeams of 2:7 RoundsPartner A: 10 BurpeesPartner B: 1 Legless rope climbSwap and repeat then run 200m together to complete 1 round ...
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