FRIDAY 27 October 2023
Warm-up 3x 10 Push-up 10 Ring rows 15 BB Bench press (bar) 15 BB Bent over row (bar) S&T Open Gym (20 minutes) Workout5 Sets, 20 BB Bench Press + 15 BB Skull Crushers - Slow Decent (2s) (try to keep sets unbroken) 20 BB Bent Over Row + 15 Reverse Curl - Slow Decent (2s) (try to keep sets unbroken) Finisher 40 Deficit Push-up (use rubber mats, raised feet and hands) 60 Banded pull down + 80 Banded Curl (any set/rep combination) - controlled negatives ...
THURSDAY 26 October 2023
Warm-upAMRAP 710 Alt lunge twist10 PVC PT10 PVC GM5 Walkers20 Alt DB Hang Power snatch (light)20 DB Push press (10 ps) (light) Then Work up to workout weights WorkoutTeams of 2:4 rounds (you go I go)14m Dual DB Farmers Walking Lunges 2x20/2x157 S2O From rack 60/4014m Dual DB Front Rack Walking Lunges2x20/2x157 Devils Press 2x20/2x15 Partner 1 complets movement 1 then partner 2 compelets movement 1… ...
WEDNESDAY 25 October 2023
Warm-up AMRAP 6100m run10 Bend + Bow10 Sit-up10 UW Russian Twist Workout For Time: 400m run 40 Ball slams 10/7 40 V-ups 40 Push-ups40 Weighted sit-ups 10/7 400m Run ...
TUESDAY 24 October 2023
Warm-up3x 10 PVT PT 10 PVC GM5 Walkers + push up 10 Ring rows 10 Hang power snatch (bar) 15s Handstand hold/pike hold S&T E1:30MOM (6 Rounds) Complex: Power snatch + Hang power snatch Start light and work to a heavy complex Scaling: 30s Max Reps Alt DB Power snatch + Hang power snatch complexes Workout “Lose Yourself”20:00 minute EMOM min 1: 2 Sandbag Clean to Shoulder 70/45 Scaled: 12 Ball over shouldermin 2: 3 Wall walksmin 3: 4 Bar Muscle-Ups Scaling: C2B/PU/Jumping PU/6 Ring Rowsmin 4: 5 Power Snatch 60/40 ...
MONDAY 23 October 2023
Warm-upAMRAP 720 Singles/Doubles 10 Air squat 10s Squat hold 10 Thor Ext 10 Ring rows S&TDeadliftEvery 2:00 minutes, 5 Sets3-3-2-2-1Back squat*Work to a heavy 1 Rest 2 minutes 4-4-4 Pause squat 2s@55% of maximum weight in part 1 - Rest to recovery between sets Workout “Bye Bye Bye”5 Rounds, For Time:10 Dual Dumbbell Power Cleans 2x22.5/2x1520 Wall Balls, 10/730 Double unders ...
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