FRIDAY 5 August 2022
Warm-up3x10 Ring rows10 Push-ups10 Alt DB Hang cleans S&T3 Rounds100M Sled drag @ 1/2BW100M Sled Push @ 1/2BW + Open Gym Workout100 KB Hang Cleans (50 per side)Every break or hand swap = 10 Diamond push-ups ...
THURSDAY 4 August 2022
Warm-upEMOM 8 MinutesMinute 1: 15 SupermansMinute 2: 5 Hang Power clean + 5 Front SquatMinute 3: 10 BurpeesMinute 4: 10 Alt DB Hang SnatchRepeat S&TTake 12:00 to Establish 3RM Front Squat from the Floor *can squat clean the first rep Workout"Animal Kingdom" AMRAP 90sRound 1:9 Squat Cleans 60/409 Bar Facing BurpeesMax Alt Devils Press 20/15 Rest 60s AMRAP 90sRound 2:7 Squat Cleans 60/407 Bar Facing BurpeesMax Alt Devils Press 20/15 Rest 60s AMRAP 90sRound 3:5 Squat Cleans 60/405 Bar Facing BurpeesMax Alt Devils Press 20/15 Rest 60s AMRAP 90sRound 43 Squat Cleans 60/403 Bar Facing BurpeesMax Alt Devils Press 20/15 Round 5,6,7…Repeat Round 4 +10 to cash out for every round where...
WEDNESDAY 3 August 2022
Warm-upAMRAP 65 Walker + push-up10 Alt lunges10 DB Push press (10 per side) S&T (15 minutes)4-4-3-3-2Push-press *Start light and work up to a heavy set*Floor/rack Workout"Megalodon"AMRAP in 15 minutes5 Wall walks10 Single Arm Dumbbell Push Presses (Left) (20/15)15 Single Arm Overhead Dumbbell Walking Lunges (Left) (20/15)5 Wall Walks10 Single Arm Dumbbell Push Presses (Right) (50/35 lb)15 Single Arm Overhead Dumbbell Walking Lunges (Right) (20/15) *When time cap hits, complete the round you are on Wall walk scaling: Scaled WW/10 Walkers/reduce repsOH Lunge Scaling: Front rack lunge ...
TUESDAY 2 August 2022
Warm-up3x10 Sit-ups10 Hanging knee raises10 Alt Russian twist (UW) WorkoutAMRAP in 8 minutes10 Medball Sit-Ups (10/7)10 Dumbbell Russian Twists (L+R=1, 20/15)20 Medball Sit-Ups (10/7)20 Dumbbell Russian Twists (L+R=1, 20/15)30 Medball Sit-Ups (10/7)30 Dumbbell Russian Twists (L+R=1, 20/15) *Continue with this pattern adding 10 reps to each movement every round. Rest 4 minutes Not for time4 Sets5 Windmills (L) + 5 Windmills (R) *Use a challenging eight across Scaling: Low hang windmill/DB Windmill ...
MONDAY 1 August 2022
Warm-upAMRAP 510 Air Squat5 Burpee + push-up10 Box step ups 1x (bar)10 Snatch Grip Deadlift10 Hang Power snatch10 OH Squat10 Snatch balance S&TEMOM 8complex of:1 Snatch (Power or squat)+1 OH Squat*work to a heavy weight - target is 90%+ of your 1 RM Workout"Pacific Ocean"For Time12 Squat Snatches (50/35)20 Burpee Box Jump Overs12 Squat Snatches (50/35) At 10:00, complete:8 Squat Snatches (60/40)20 Burpee Box Jump Overs8 Squat Snatches (60/40) With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).Athlete will start with 12 Squat Snatches, 20 Burpee Box Jump Overs and 12 Squat Snatches. Rest until 10:00....
- 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