FRIDAY 6 October 2023
Warm-up3x10 Ring rows10 Push-up10 Double DB hammer curl + push press (light) WorkoutEMOM 105 Double DB hammer curl to press (scaled: hang power clean + s2o) -Rest 2 minutes EMOM Until failure10 Push-up ...
THURSDAY 5 October 2023
Warm-up10 Air squat10 PVC PT10 PVC GM 8 Hang Power Clean8 Front squat8 Push press Workout“The Lyon”5 Sets, For Time:7 Squat Cleans7 Shoulder-to-Overheads7 Burpee Chest-to-Bar Pull-UpsLoad: (75/50 kg)-2 minutes Rest between rounds Background:Dedicated to Capt. David Lyon, 28, of Sandpoint, Idaho, who was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout...
WEDNESDAY 4 October 2023
Warm=up3x10 Sit-ups10 Supermans10 Hanging knee raises10 KB Russian swings S&TMax T2B-Rest 1 minuteMax K2E-Rest 1 MinuteMax Knee raises *Score is total amout of repsScaling: 3 sets of knee raises/1 set K2E + 2 sets knee raises/3 sets lying leg raises etc. Workout50-40-30-20-10Hand to hand Russian swings (16/12)Alt V-ups ...
TUESDAY 3 October 2023
Warm-upAMRAP 6100m run10 Alt lunge twist10s Rope hang10 Box step-ups WorkoutTeams of 2:“Uphill Battle”For Time: 200m Run - together4 Rope Climb - split reps, one working20 Alt Box step-up (20/15) - split reps, one working 200m Run - together4 Rope Climbs- split reps, one working40 Alt Box step-up (20/15)- split reps, one working 200m Run - together4 Rope Climbs- split reps, one working60 Alt Box step-up (20/15)- split reps, one working 200m Run - together4 Rope Climb- split reps, one working40 Alt Box step-up (20/15)- split reps, one working 200m Run - together4 Rope Climbs- split reps, one working20 Alt Box step-up (20/15)- split reps, one...
MONDAY 2 October 2023
Warm-upAMRAP 710 Bend + Bow10 Alt lunges10 Ring Row8 KB Deadlift8 KB Swing8 Bent over row (bar)8 Deadlift (bar) S&TDeadliftEvery 2:00 minutes, 4 Sets4-3-3-2-2Deadstop deadlift*Work to a heavy 2 Rest 2 minutes 10-8-6@50% of maximum weight in part 1 - Rest to recovery between sets Workout21-15-9Front rack lunges 40/30(L+R =1)HR Push-ups ...
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