FRIDAY 13 October 2023
Warm-up 3x 10s Rope hang 10 Ring rows 20s Handstand/pike hold 10 Double KB Deadlift (light) 10 Push-ups Workout “Opposites Attract”5 Sets, 2 Rope Climbs3 Wall-walks50m Dual KB Farmers Carry 2x24/2x168 DB Box Dips13 DB Hang power clean (2x20/2x15)Rest 2:00 minutes between sets ...
THURSDAY 12 October 2023
Warm-up AMRAP 8 8 Walkers 8 Bend + bow 8 Front + side lat raises 8 Deadlifts 8 Hang power clean 8 Front Squat 8 Push press S&TEvery 90 seconds, 6 Sets2 Clusters (Scaled: 2 Power clean thruster/PC box thruster)Work up in weight Workout“Power Smoothie”8 Sets, For Time7 Bar Facing Burpees6 Deadlifts5 Hang Power Cleans4 ThrustersRest 1:00 minute between setsLoad: (50/35kg) ...
WEDNESDAY 11 October 2023
Warm-upAMRAP 610 Air Squat (1s hold)10 Bend + Bow10 Sit-up10 UW Russian Twist10s Alt Battle rope Workout“Eight Pack”For Time:20 Battle Rope40 Reverse Burpee20 Ball slam (10/7)60 Alternating V-Ups20 Battle Rope80 Weighted Sit-Ups 10/7)20 Ball Slam (10/7) ...
TUESDAY 10 October 2023
Warm-up3x10s Squat hold10 Air squat10 Side to side leg swings e.s5 Walkers20s Pidgeon e.s Empty bar2x10s Front rack BB squat hold (scaled: medball)8 Front squat8 Push press4 Thruster S&TFront squat4-4-3-3-2-2Work up to a heavy 2 Then15-15Front squat @50% of heaviest weight Workout“Miss Molly”Every 3:00 minutes, 5 Sets, Complete the following:35 Double Unders Scaling: 35/70 singles depending on proficiency15 Wall Balls 10/5 Scaling: Ball thrusters/adjusted wall ball5 Pull Ups Scaling ring rows/jumping pull-ups/adjusted reps (2,4,6,8,10)*Add 5 Pull Ups each additional set: (5,10,15,20,25) ...
MONDAY 9 October 2023
Warm-up200m jogAMRAP 710 Alt Lunge10 Bend + bow5 walker10 Box step-ups10 Alt Hang Power snatch (light) Workout“2 to Tango”20:00 AMRAP, in Teams of 2Partner 1: 200m RunPartner 2: Alternating DB Power snatch (22.5/15)/Max Burpee Box Jump Overs 24/20Both: Rest 1min DescriptionPartner 1 runs while partner 2 does max alt snatch thenPartner 2 runs while partner 1 does max alt snatch thenBoth: Rest 1min partner 1 runs while partner 2 does max burpee box jump overs thenpartner 2 runs while partner 1 does max burpee box jump overs thenBoth: Rest 1min… ...
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