MONDAY 8 August 2022
GAMES WEEK!The whole week will be stuffed with games (or inspired by) workouts. Leeetssgooo!*Also please scale! its gonna be a looong week if you aren't honest with yourself (ask for tips on how to get the most of your workouts) Warm-upAMRAP 7100m run10 air Squat5 Jumping Squat10 Alt DB Hang Power Snatches THENTest round:With a running clock100m Sprint10 wall-ball shots6 alt dumbbell Squat snatches 20/15100m Sprint Use this to determine scaling for the workout. WorkoutHat trickEvery 8 minutes for 3 rounds 6 min cap100m Sprint20 wall-ball shots (10/7)12 alt dumbbell Squat snatches 20/15 (Scaled: 10 Alt Power Snatches + 6 goblet squats)100m Sprint rest 2 minutes Failure...
FRIDAY 5 August 2022
Warm-up3x10 Ring rows10 Push-ups10 Alt DB Hang cleans S&T3 Rounds100M Sled drag @ 1/2BW100M Sled Push @ 1/2BW + Open Gym Workout100 KB Hang Cleans (50 per side)Every break or hand swap = 10 Diamond push-ups ...
THURSDAY 4 August 2022
Warm-upEMOM 8 MinutesMinute 1: 15 SupermansMinute 2: 5 Hang Power clean + 5 Front SquatMinute 3: 10 BurpeesMinute 4: 10 Alt DB Hang SnatchRepeat S&TTake 12:00 to Establish 3RM Front Squat from the Floor *can squat clean the first rep Workout"Animal Kingdom" AMRAP 90sRound 1:9 Squat Cleans 60/409 Bar Facing BurpeesMax Alt Devils Press 20/15 Rest 60s AMRAP 90sRound 2:7 Squat Cleans 60/407 Bar Facing BurpeesMax Alt Devils Press 20/15 Rest 60s AMRAP 90sRound 3:5 Squat Cleans 60/405 Bar Facing BurpeesMax Alt Devils Press 20/15 Rest 60s AMRAP 90sRound 43 Squat Cleans 60/403 Bar Facing BurpeesMax Alt Devils Press 20/15 Round 5,6,7…Repeat Round 4 +10 to cash out for every round where...
WEDNESDAY 3 August 2022
Warm-upAMRAP 65 Walker + push-up10 Alt lunges10 DB Push press (10 per side) S&T (15 minutes)4-4-3-3-2Push-press *Start light and work up to a heavy set*Floor/rack Workout"Megalodon"AMRAP in 15 minutes5 Wall walks10 Single Arm Dumbbell Push Presses (Left) (20/15)15 Single Arm Overhead Dumbbell Walking Lunges (Left) (20/15)5 Wall Walks10 Single Arm Dumbbell Push Presses (Right) (50/35 lb)15 Single Arm Overhead Dumbbell Walking Lunges (Right) (20/15) *When time cap hits, complete the round you are on Wall walk scaling: Scaled WW/10 Walkers/reduce repsOH Lunge Scaling: Front rack lunge ...
TUESDAY 2 August 2022
Warm-up3x10 Sit-ups10 Hanging knee raises10 Alt Russian twist (UW) WorkoutAMRAP in 8 minutes10 Medball Sit-Ups (10/7)10 Dumbbell Russian Twists (L+R=1, 20/15)20 Medball Sit-Ups (10/7)20 Dumbbell Russian Twists (L+R=1, 20/15)30 Medball Sit-Ups (10/7)30 Dumbbell Russian Twists (L+R=1, 20/15) *Continue with this pattern adding 10 reps to each movement every round. Rest 4 minutes Not for time4 Sets5 Windmills (L) + 5 Windmills (R) *Use a challenging eight across Scaling: Low hang windmill/DB Windmill ...
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