MONDAY 19 September 2022
Warm-up 3x10 PVC PT10s Handstand/pike hold5 Walkers AMRAP 610 Arm circles Forward/10 arm circles back10 Lat side + front raise 2x2.5/2x1.510 KB Swings Workout For Time4-8-12 Alt DB Snatch 20/152-4--6 Strict HSPU (scaled: Kipping/pike/sitting press) -Rest: 2:00 8-12-16 Alt DB Snatch 20/154--8-12 Kipping HSPU/Pike Push-up -Rest: 2:00 12-16-20 Alt DB Snatch 20/1530sec HS Hold - accumulated (scaled: pike hold/OH plate hold) ...
FRIDAY 16 September 2022
Warm-up3x10 Push-up10 Ring Rows10 Single arm DB Bench press 5 per side S&TOpen Gym Workout5 Sets for max repsMax Strict Pull-ups-Directly intoMax Double KB BenchRest 2 Minutes Scaling: Ring rows/PU variationDB Bench/Push-up ...
THURSDAY 15 September 2022
Warm-up3x10 ring rows10 Front + side lat raise S&T5 Sets of 10 resp (5 per side)KB windmill*work up in weight*Scaling: Low hang windmill/DB windmill Workout40 Alternating KB Complexes:1 KB Hang snatch1 KB S2O1 KB Reverse Lunge1 KB Forward Lunge 24/16 ...
WEDNESDAY 14 Septembert 2022
Warm-up2x10 Sit-ups10 Supermans10 PVC PT10 PVC GM10 Box Step Ups S&TAccumulate:2 Minute in PVC OH Squat2 Minute Dead Hang Workout10 Rounds7 T2B7 Box Jump Over7 Knee Raises7 Ball slams (10/7) ...
TUESDAY 13 September 2022
Warm-upAMRAP 55 Air Squat5 Jumping Squat5 Ring rows 2x10 Hang clean10 Front Squat10 Jerk (split/push) S&T25 minutesWork to a 1 RMC&J (power or squat) Workout“Ricky Bobby”3 Sets3:00 AMRAP 7m Handstand walk/2 Wall walk/5 Walkers AMRAP in Remaining Time5 Dual DB Squat Cleans 2x20/2x/15:05 Ring Support Hold5 Ring Dips Rest 1 minute ...
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