MONDAY 22 August 2022
Warm-upAMRAP 510 Air Squat10 Ring row10 KB Deadlift10 KB Swing Then 1x10s Squat hold + 10 Jumping squat10 Thor Ext 2x8 Snatch Grip Deadlift (Bar)8 Hang Power Snatch (Bar)8 OH Squat (Bar) S&T25 minsWork to a heavy complex1 Snatch Grip Deadlift+1 Squat snatch (Scaling: power + OH squat) WorkoutFor time:15- 9 - 7Unbroken Snatch @ 40-50% of your 1 Rm. *Idea is to keep good positions on the way down and stay unbroken on sets, choose something that is light enough to do that *Scaled: Broken ...
FRIDAY 19 August 2022
Warm-up3x10 Ring Row10 Push-up20 DB Strict press (10 per side)20 Db Hang Clean (10 per side) S&TOpen Gym WorkoutAmrap 5 min10 Reverse curl (bar)10 Strict press (bar)--2 min rest--Amrap 5 min10 Plate front raise 10/510 Standing plate tricep ext 10/5--2 min rest--Amrap 5 min10 Alt DB Bench Press (2x20/2x15)10 Push-up ...
THURSDAY 18 August 2022
Warm-up3x16 Lat + front raises16 Alt Lunges8 Pike push-up WorkoutTeams of 2 (you go, I go): 3 minutes30 Alt Jumping LungesMax S2O (from the rack) 100/70kg -Rest 3 minutes (partner goes) 4 minutes40 Alt Jumping LungesMax S2O (from the rack) 90/62 kg -Rest 4 minutes (partner goes) 5 minutes50 Alt Jumping LungesMax S2O (from the rack) 80/55 kg -Rest 5 minutes (partner goes) *Score is the total number of jerks completed as a team ...
WEDNESDAY 17 August 2022
Warm-upAMRAP 710 Alt Hang Snatch (Light)10 Sit-ups10 Box Step-Ups S&TTABATA (8x 20s On 10s Off)Hollow Rock*Score is the lowest rep round WorkoutAMRAP 1015 Box Jumps15 V-ups30 Alt Dumbbell Snatches 20/15 ...
TUESDAY 16 August 2022
Warm-up200m runAMRAP 510 KB Deadlift10 KB Swing10 Deadlift (Bar)2x Half back parking Zercher walk (Bar) Then3 Minutes (practice movements and work up to weights) WorkoutThe CapitolFor time: 20 Tire flips (Accumulate reps together, alternating team members each rep)2.5km run2 tree circle laps of KB Farmers Walk6 Back parking lengths of Zercher carry *Tree circle laps: 2x24/2x16*Zercher carry: 60/40 BB ...
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