FRIDAY 10 June 2022
S&TOpen gym Workout3 Rounds10 Ring dips15 Ring rows10 HR Push-ups Into 3 Rounds10 Double DB Box Dips15 Double DB Hammer Curl/Hang Power clean10 Double DB Deficit Push-ups Double DB Box dips + scaling: ...
THURSDAY 9 June 2022
Warm-up2x10 Alt Lunges10 Thor Ext10 Supermans10 Ring rows5 Walkers 1x (bar)10 Bent Over Row10 Deadlift S&T2-2-2-2-2Touch and go deadlift*1st rep = Explosive up, 1-second hold at top, 3 Second decent2nd rep = Normal deadlift - focus on exploding up*Work to a heavy 2 Workout40 Alt DB Hang Snatch 1x20/1x/1540 Push-ups80 Double DB Deadlift 2x20/2x1540 Burpees40 Devil's press 2x20/2x15 - Scaling: Alternating single DB Devil's press ...
WEDNESDAY 8 June 2022
Warm-Up2x10 Air squat10 Sit-ups10 ball Slams10 Lat Line Hops (L+R =1) WorkoutE4MOM (16 mins = 4 rounds)8 Medball clean8 Medball situps Scaling: sit-ups8 Ball slams (15/10)8 Lat medball hops (L+R =1) Scaling: Lat line hops 10/7*Reverse order of movements every round ...
TUESDAY 7 June 2022
Warm-upAMRAP 7 mins10 Lat front + side raise10 PVC PT5 Walkers5 Pike Push-ups10 Ring rows S&T (15min)Work on:Handstand hold*Freestanding/From wallOR*Wall walks into an assisted handstand holdOR*Pike Hold - work on getting as close to 90 degrees as you canOR*Sitting press - work up in weight get to a challenging set of 6 reps Workout"Max"AMRAP 123 Ring MU Scaling:3 Bar MU/5 C2B/6 PU Variation (ring row, jumping etc)4 Strict hspu Scaling: 6 HSPU/7 Pike Push-up/7 Sitting DB Press5 Box jump over Scaling: 5Box step-over/Height adjusted box step over (Lateral or facing)6 KB Swing Scaling: 6 Russian swing ...
MONDAY 6 June 2022
Warm-upAMRAP 510 Air Squat8 Thor Ext10 Supermans8 Ring Rows Directly Into200m RunThen2 Rounds (Unbroken - bar)8 Front Squat+8 Push Press+4 Thrusters Scaling: Break sets but don't rest more than 10 seconds. S&T (20 mins)Work to a:1 RM Back Squat*Start slow and warm-up using a few sets. Workout (cap 25 minutes) Buy In:27 Front squat Then 21 Cleans21 ThrustersRun 200m15 Cleans15 thrustersRun 150m9 Cleans9 ThrustersRun 100m *40/50 ...
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