MONDAY 11 July 2022
Warm-up2x10 PVC PT10 PVC GM10 Thor Ext10 Air Squat 1x (bar)10 Deadlift10 Hang Power Clean10 Front Squat10 Push Press S&T6 Attempts (you may use less but not more)Work to a heavy complex:Hang Power clean+Hang Squat clean Scaling: 2 Hang Power clean + front squat/box squat Workout10 rounds4 Deadlift3 Hang Power Clean2 Front Squat1 S2O @80/60 Scaling: ~35%-40% of DL 1RM ...
FRIDAY 8 July 2022
Warm-up2x15 Push-up15 Ring rows20 Alt Hang Clean Workout10--9--8--7--6--5-4-3-2-1Bench press (@BW)20-18-16-14-12-10-8-6-4-2Alt DB Curl - Squeeze at the top2x15/2x10*Alt: Replace bench press with push-ups + box dips 10+10, 9+9…*Alt: Replace curls with Alt DB Hang Clean @ 20/15 ...
THURSDAY 7 July 2022
Warm-up2x15/10 Cal bike10 Sit-up10 Jumping squat10 PVC PT10 PVC OH Squat 2x (bar)10 Hang Power Snatch10 OH Squat 1x 5 Tire flips (light) S&T12:00 EMOM1 Power Snatch + 1 Squat Snatch*choice on starting weight, increase by feel to moderate/moderate-heavy*Not a complex workout"Shrimp Gumbo"2 Rounds1 Minute on 30s offmin 1: Max Tire Flip (M: Large, F: Small) Rest 30smin 2: Max Abmat Sit-Ups Rest 30smin 3: Max Cal Air Bike Rest 30s. min 4: Max Alt DB Power Snatch (20/15) *Choose a movement to start with, progress through the movements until you've done 2 rounds of each. *Tire Flip Scaling: Double DB Deadlift + Double DB Hang Power Clean ...
WEDNESDAY 6 July 2022
Warm-up1x200m Jog AMRAP 510 Alt Lunge10 Ring row10 PVC PT10 Lat front + side raise S&T10-10-10-10Alt Back rack lunge - from the rack-Work to a moderate-heavy set, make sure you have a spotter! Workout“Monkey Business”4 Rounds for Time200m Run16 BB Back rack Lunge (40/30) - from the floor, scaling from the rack8 C2B ...
TUESDAY 5 July 2022
Warm-upAMRAP 730 Singles10 Ring rows10 Sit-up10 Alt DB Hang C&J - light S&TStrict HSPU progression4 Sets5 Strict HSPU/Kipping/Pike/Sitting pressRest 30s10 Double DB Strict Press/Push press-Work up in weight Workout"School Ties"2:30 AMRAP, :45sec rest x 4 Sets8 Toe to Bar8 Push Press (40/30)24 Double Unders*pick up where you left off ...
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