FRIDAY 29 July 2022
Warm-up3x10 Push-ups10 Ring rows5 DB Box dips (assist with feet to get comfortable with the movement) Workout100 DB Box dipsEvery Break = 10 Ring rows Then 100 KB Rows (50 per side) - 32/24 (hand on box) Every break = 10 Push-ups*Hand changes count as a break ...
THURSDAY 28 July 2022
Warm-up3x10 Box Step-ups10 KB Deadlift (light)10 KB Swing (light)5 Burpee + 1 Push-up Workout"Ship Show"For Time:50 Single Dumbbell Box Step-ups40 Double DB Deadlift30 Alt Single DB Devils press40 Double DB Deadlift50 Single Dumbbell Box Step-ups*DB's: 20's/15's ...
WEDNESDAY 27 July 2022
Warm-upAMRAP 630 Singles10 Ring rows10 Air Squat10 Alt DB Hang Snatch (Light) Then5 MinutesWarm up to power snatch & overhead squat weight - increase weight slowly.*Work up to the weight you can do both movements at safely WorkoutTeams of 2Two rounds of:200 Double-unders (x2.5 singles)50 Overhead squat 50/3550 Box jumps50 Power Snatch 50/35*Split all reps, 1 person working at a time Scaling OH Squat: Front Squat, OH Box squat ...
TUESDAY 26 July 2022
Warm-upAMRAP 610 Ring Rows10 Sit-ups10 Supermans10 Hanging knee raises10 KB Swing (light) S&T10 minutesMuscle up/Pull-up practice - practice what you plan to do for the workout. *Focus on tight hollow position, patience on he back swing and hips to the bar/rings. Workout"The Joker"For Time: Buy In100 KB Swings (16/12) - No scaling up on this one, keep it light!Every break = 15 V-Ups 1 Round:9 RMU/BMU/12 C2B/15 PU30 HR Push-ups 7 RMU/BMU/10 C2B/13 PU20 HR Push-ups 5 RMU/BMU/8 C2B/11 PU10 HR Push-ups MU Scaling: Box/Banded - Make sure it's challenging enough ...
MONDAY 25 July 2022
Warm-up2x10 Sit-ups10 Superman10 Air Squat10 Thor ext10 Ring Rows 1x (Bar)12 Deadlift12 Hang Power clean12 Front Squat12 Push Press S&TEvery 2:00 for 12:00, 6 SetsPower Clean + Squat Clean + Split Jerk1+2+1 @ 70%1+2+1 @ 75%1+1+1 @ 80%1+2+1 @ 75%1+2+1 @ 80%1+1+1 @ 85%Dead stop complex - Hands stay on the bar but reset position before every rep, <2s between reps. Workout4 Rounds For Time12 Power Clean 50/359 Front Squat 50/356 S2O 50/35 ...
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