MONDAY 15 August 2022
Warm-up2x10 Air Squat10 Ring row5 Walkers 1x10 Front Squat10 Push Press5 thruster S&TE1:30MOM (8 rounds)1 Deadlift1 Hang Squat Clean (scaling hang power + front squat)1 Front Squat Work up to a heavy complex WorkoutJackie ProFor time: 30 Burpees50 thrusters30 bar muscle-ups/40 C2B/50 PU/50 PU Variation Women: 30 kgMen: 40 kg ...
FRIDAY 12 August 2022
Warm-up3x10 Pause squat10 Thor Ext10 Push-up10 Hang Power clean (bar)10 Front Squat (bar) WorkoutElizabeth Elevated (Team)Teams of 2:42-30-18-18-18 reps for time of:Squat cleans (40/30)DB Box dips ...
THURSDAY 11 August 2022
Warm-up3x40 Singles10 Air Squat20s Handstand hold10 Alt Lunge5 Walker + push-up S&T10 MinutesSkipping practice Workout60 Unbroken Singles - scaling: broken/180 singles10 Unbroken Pistols (L) - scaling: broken 15 Alt jumping lunges10 Unbroken Pistols (R) - scaling broken/ 15 alt jumping lunges5 Wall walk into wall facing strict deficit HSPU (M: 10kg plate deficit/F: No deficit) - Scaling: Wall walk (up and down)/3 Walkers + Normal kipping HSPU 40 Unbroken double unders - scaling: broken/120 singles8 Unbroken Pistols (L) - scaling: broken/ 12 alt jumping lunges8 Unbroken Pistols (R) - scaling broken/ 12 alt jumping lunges5 Wall walk into wall facing strict deficit HSPU...
WEDNESDAY 10 August 2022
Warm-upAMRAP 710 Ring rows10 Box Step-ups10 Alt Lunge5 Tuck Jumps10 Sit-ups Workout12 Muscle-ups25 Box jump overs (jump up, step/jump down) M: Tall box W: Medium box Scaling: Step30 Weighted Abmat sit-ups (10/7) 12 C2B25 Bench jump-overs (jump straight over) Scaling: Step30 Abmat sit-ups 12 Pull-ups25 Tire jumps (1 in + 1 out = 2 completed) Scaling: step30 Sit-ups Then,30 Alt Front rack lunge (60/40) ...
TUESDAY 9 August 2022
8AM Workout Today!! Warm up3x10 Supermans10 Air squat10 Thor ext10 Ring row 2x (bar)10 Deadlift10 Hang clean10 Front squat WorkoutBack NineFor time (teams of 2): 3 Rounds You go, I go1 6.5m Back rack carry + 4 Back squat (100/70)- Unbroken complex10 Unbroken Deadlifts (100/70)1 Clean + 6.5m Front rack carry + 3 front squat (100/70)- Unbroken complex10 Unbroken Deadlifts (100/70) ...
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