MONDAY 29 August 2022
Warm-up3x40 Singles10 PVC PT10 PVC GM10 PVC OH Squat10 Ball slams (light) Workout"Scarface"For Time (Hard cap at 25 minutes):50 Power Snatch 35/25kg100 Double Unders50 Overhead Squats 35/25kg100 Double Unders25 Devils Press 2x15/2x10100 Wall Balls 10/7 *Get how fast or how far into the workout you can get in the time cap.*We'll re-test and see if we can improve next time ...
FRIDAY 26 August 2022
Warm-upAMRAP 510 Push-up20 Alternating lunge10 Ring rows Workout (Alt: Any missed workout from this week) Do parts in any order:Part 1:3x16 DB Box dips16 DB Bent over alternating Rows (2x20/2x15) Part 2:3x16 Ring Rows16 DB Deficit Push-ups (2x20/2x15) Part 3:16 Bulgarian split squat (8 per side) (2x20/2x15)16 Alternating jumping lunge ...
THURSDAY 25 August 2022
Warm-up3x20 Db Push press (!0 per side)10 Box step-ups10 Jumping squat (1s pause at the bottom)10 Front + side lat raise Workout21-15-9:Wallballs (7/5)Box Jumps -Rest 2 minutes 15-9-7:Wallballs (10/7)Box Jumps -Rest 2 minutes 7-5-3:Wallballs (15/10)Box Jumps ...
WEDNESDAY 24 August 2022
Warm-up*In any order15/10 Cal bike20 Alt Lunges20 Alt DB Hang Clean + Jerk20 KB Deadlift20 KB Swings20 Ring rows20 Air Squat WorkoutThe Alpaca (PS Style)For time:Teams of 2: 100m Sled (30/25) (Split)24 C2B (Split)40 double KB hang clean and jerks (2x 24/16) -Rest 1 minute 100m Sled (40/30) (Split)24 C2B (Split)30 double KB hang clean and jerks (Split) (2x 24/16) -Rest 1 minute 100m Sled (50/35) (Split)24 C2B (Split)20 double KB hang clean and jerks (Split) (2x 24/16) *Relay style, team 2 starts as soon as team 1 is done with a movement (if you work fast you get to rest until the team in front of...
TUESDAY 23 August 2022
Warm-up3x30 Singles10 Sit-ups10 Ball slams10 Hanging knee raises S&TNot for time:80 Side to side hanging knee raises (strict & high as possible) *Scaling: Knee raises Workout8 Rounds For Time:8 Weighted AbMat Sit-ups (10/7)16 Double unders8 Medball over shoulder (10/7) ...
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