FRIDAY 8 September 2023
Warm-up3x10 Push-up10 Ring rows10 KB Deadlift10 KB swing20 Alt DB Hang clean S&T (20 mins)Open Gym WorkoutAMRAP 1010 KB Hanging high pull 24/1610 KB Swing 24/1610 Double DB Hang Clean10 DB Box dips ...
THURSDAY 7 September 2023
Warm-upAMRAP 810 Air Squat (1sec pause)10 Ring Row10s Rope hang10 hang power clean (Bar)10 Front squat (bar)10 Push press (bar) S&TEvery 4:00 minutes, 4 SetsComplete1 “Clean and Jerk Complex”1 Rope climb “Clean and Jerk Complex”Power Clean1 Floating Squat Clean2 Split Jerks(unbroken)https://www.youtube.com/watch?v=mRUdjX2qag0Start at moderate weight and work up Workout“Mojo Dojo Casa House”3 Rounds for Time21 Wall Balls 10/715 Power clean (40/30)9 Bar Muscle-Ups scaling: C2B/pull-up/jumping PU/Ring row Warm-up2x 10 push-up 10 Supermans 10 ring row 10 Bend + bow S&T Accumulate: 1:30 dead hang 1:30 wall sit Workout 7-9-15 DB Push-ups Scaled: push-up/incline push-up DB Renegade Rows L+R =1 Scaled : BOR 9-15-21 HR Push-ups Ring Rows ...
WEDNESDAY 6 September 2023
Warm-upAMRAP 1020 singles10 Air squats10 Sit-ups20s Dead hang10 Bend + Bow10 Side to side leg swings (es)30s Pidgeon (es) Workout4 Rounds For Time:5 Reverse burpee10 Medball slams (10/7)15 AbMat Sit-ups20 Double unders ...
TUESDAY 5 September 2023
Warm-upAMRAP 810 Bend + bow10 KB Deadlift10 KB swing10 Ring Rows10 Alt battle rope S&TTeams of 310:00 minute EMOM3 Sandbag Ground to Shoulder*One rep eachScaling: Sandbag deadlift / Sandbag to lap/ Any variation off plates or box / Medball Over shoulder (10 reps, AHAFA) Workout“Ken”10:00 minute AMRAP20 Ring Rows20 Battle Rope20 Knee to Elbows*1 Partner has to sandbag hold (bear hug) while other partners work Scaling: 2x Medball hold ...
MONDAY 4 September 2023
Warm-upAMRAP 610 PVC PT10 PVC GM10 Push-up10 Alt Lunge20s Handstand hold10 Alt DB Hang Snatch Workout“Madame President”Teams of 2100/80 Push-Ups60 Alternating Dumbbell Snatch28m Single Arm Overhead Walking Lunges20 Alternating Wall Walks (Scaling: Walker + Push-up/Scaled WW)28m Single Arm Overhead Walking Lunges60 Alternating Dumbbell Snatch100/80 Push-Ups Dumbbell Load: 22.5/15 ...
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