FRIDAY 25 August 2023
Option 1: Warm-up3x10 Ring Row10 Push-up10 Alt DB Bench Press S&T 5x4 Bench press work to a heavy set Workout21-15-9 Double DB bench press Strict pull-up *every break, 200m run Option 2: Warm-up 3x 10 Air squat 10 Ring row 10 Front squat (bar) 10 Push press (bar) Workout Fran-like 21-15-9 Thruster (35/25) Pull-up *every break, 200m run ...
THURSDAY 24 August 2023
Warm-up2x 10 PVC PT 10 PVC GM20s Squat Hold10 Jumping Squat5 Walkers10 Hang power snatch (bar) 10 Front Squat (bar) Workout Teams of 2 (you go I go) 8 Rounds8 Power snatch each (40/30)8 OH squats each (40/30)8 Burpees each ...
WEDNESDAY 23 August 2023
Warm-upAMRAP 610 Sit-up10 Ball slam (light)10 Medball squat (light)20 Russian twist S&T3 Sets Of5 KB Windmill each side. Scaling: low hang windmill/DB windmill *Work up in weight Workout3 Rounds: 21 V-Up15 Ball slam 10/79 Medball clean 10/77 Reverse burpee 10/7 Rest 1 minute between rounds ...
TUESDAY 22 August 2023
Warm-upAMRAP 810 PVC PT10 PVC GM 10 Ring rows 10 push up 10 Air squat 20s Pidgeon (e.s) Then 10 hang power clean(bar)10 front squat 10 Push press S&T25 mins Work to a max hang squat clean+ Jerk WorkoutGrace For time: 30 C&J (60/4) ...
MONDAY 21 August 2023
Warm-up2x10 bend + bow5 Walker + push-up10 Heel touches10 hanging knee raises 10 KB deadlift 10 KB Swing then 4-5 sets of deadlift warm-up Workout “Training Day”3 Sets: For Max Reps4:00 minute AMRAPBuy-In : 10 T2BIn Remaining Time Max Reps3-6-9-12-15…Deadlifts (100/70kg)Push-UpsRest 2:00 minutes between sets ...
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