FRIDAY 15 September 2023
Warm-up3x10 Tempo push-ups (2s down, 1s up)10 Air Squats10 Strict press es (light db) WorkoutAMRAP 1010 Reverse Curl/HPC (bar)10 Strict press/Push press (bar)10 Front Squat (bar)*Breaking a set = putting bar down before done with front squat*Breaking = 10 Push-ups ...
THURSDAY 14 September 2023
Warm-upAMRAP 810 PVC PT10 Front + side lat raise5 Walkers + push-up10s Squat hold10 Air Squat10s Handstand/pike hold10 DB Push press ps (light) S&THandstand walk progression4 sets of:Max wall assisted handstand hold shoulder touches (walk walk into position)/Pike hold shoulder touches/Pike rotations (L then R)/Downward Dog shoulder touches/Plate OH hold Workout “Make Me”For Time4 Man Makers 2x(20/15kg)7m Handstand walk/Bear crawl/ 5 Walker + push-up8 Man Makers 2x(20/15kg)14m Handstand walk/Bear crawl / 5 Walker + push-up8 Man Makers 2x(20/15kg)7m Handstand walk/Bear crawl / 5 Walker + push-up4 Man Makers 2x(20/15kg) Man Maker = DB Push-up, L row, R row, Squat clean, Push press (or Cluster)Scaled+...
WEDNESDAY 13 September 2023
Warm-up200m JogAMRAP 620 Singles10 PVC PT10 PVC GM10 Hanging knee raises10 Alt DB Hang Snatch (light) Workout4 rounds for time200m Run21 Double unders15 T2B9 Alt KB Snatch 24/16 (Start each round with a different hand) ...
TUESDAY 12 September 2023
Warm-upAMRAP 710 Air squats10 Ring rows5 Walker + push-up10 S2S leg swings es20s Pidgeon es10 Front Squat (bar)10 Push press (bar)5 Thruster (bar) S&TFront SquatEvery 2:00 minutes, 5 Sets5 Reps @ 60%4 reps @ 70%3 Reps @ 80%2 Reps @ 80%+2 Reps @ 80%+ Workout“Thruster Thrills”For Time21-15-9Pull UpsThrusters (40/30kg)Bar Facing Burpees ...
MONDAY 11 September 2023
Warm-upAMRAP 710 Alt Lunges10 Bend + Bow10 Sit-ups10 Push-ups10 Air Squats100m Jog S&TTeams of 2:Accumulate 200m Sled push50/35 WorkoutTeams of 2 (you go I go):3 Rounds14 Medball sit-ups (15/10)10 Ball Slams each (15/10)6 Medball cleans each (15/10)2 Sandbag Clean/Sandbag 2 lap to lockout/4s sandbag hold from box/6 Medball over Shoulder each(AHAFA) Team member 1 completes movement 1 then team member 2 completes movement 1 move to movement 2 etc. ...
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