FRIDAY 22 September 2023
Warm-up3x10 Ring rows10 Double db hang power clean (light)10 Push-ups S&TOpen Gym Workout“Monkey Bars”4 Sets3 Weighted Strict Pull-Ups 10/7 Scaled: strict/pull-up/ring row unweightedRest 30 seconds6 Strict Pull-UpsRest 30 seconds12 Ring RowsRest 2:00 minutes 3 Sets10 Double DB strict curl Scaled: hang power cleanRest 30 seconds8 Double DB Hammer curl Scaled: lighter hang power cleanRest 30 seconds6 Double DB hang power clean scaled: lighter hang power cleanrest 2 minutes ...
THURSDAY 21 September 2023
Warm-upAMRAP 720 Singles10 PVC PT10 PVC OH lunge10 Snatch grip deadlift (bar)10 Hang Power snatch (bar) WorkoutAMRAP 1520 Double Unders10 Complexes of: Power snatch + Hang power snatch 40/3010 Alternating Overhead Lunge 40/30 ...
WEDNESDAY 20 September 2023
Warm-upAMRAP 610 Sit-up10 Double KB Deadlift (light)10 Push-up10 Hanging knee raises10 Air squat Workout200m Run50m KB Farmers carry (left) 1x24/1x1650m KB Farmers carry (Right) 1x24/1x16 then 2 Rounds25 Reverse burpee50 HR Push-up25 T2B then 200m Run50m KB Farmers carry (left) 1x24/1x1650m KB Farmers carry (Right) 1x24/1x16 ...
TUESDAY 19 September 2023
Warm-upAMRAP 610 Bend + Bow5 Walker + Push-up10 KB Russian Swing10 Bent over row (Bar)10 Deadlift Bar S&TEvery 2:00 minutesDead stop deadlift6 Reps @ 45%5 reps @ 55%4 Reps @ 65%3 Reps @ 75%2 Reps @ 75%+ Workout“Future Sound”6:00 minute AMRAP3-6-9-12-15-18…Deadlift (90/65)Burpees ...
MONDAY 18 September 2023
Warm-upAMRAP 710 PVC PT10 Sit-ups10 Ring Rows10 Hanging knee raises10 DB Push press per side WorkoutTeams of 2: 8 Rounds3:00 minute AMRAP10 Muscle-Ups10 Push Jerk 60/40kgMax Weighted Sit-ups 10/7Rest 1 Minute between amraps ...
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