MONDAY 1 August 2022
Warm-upAMRAP 510 Air Squat5 Burpee + push-up10 Box step ups 1x (bar)10 Snatch Grip Deadlift10 Hang Power snatch10 OH Squat10 Snatch balance S&TEMOM 8complex of:1 Snatch (Power or squat)+1 OH Squat*work to a heavy weight - target is 90%+ of your 1 RM Workout"Pacific Ocean"For Time12 Squat Snatches (50/35)20 Burpee Box Jump Overs12 Squat Snatches (50/35) At 10:00, complete:8 Squat Snatches (60/40)20 Burpee Box Jump Overs8 Squat Snatches (60/40) With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).Athlete will start with 12 Squat Snatches, 20 Burpee Box Jump Overs and 12 Squat Snatches. Rest until 10:00....
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 ...
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