FRIDAY 11 August 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 Alt DB Hang clean+ Open Gym warm-up S&T Open Gym WorkoutAMRAP 8 8 DB Hang Cleans 2x15/2x10 8 DB Box Dips 8 DB Hanging high pulls (2x15/2x10) ...
THURSDAY 10 August 2023
Warm-up 3x10 PVC PT10 PVC GM20s Squat hold 10 Air squat 10 Ring rows 8 Thor Ext 5 Walkers + Push-up Then 8 Snatch grip deadlift 8 Hang power snatch 8 OH squat Workout Amanda 9-7-5 Muscle-ups (Scaled: x2 C2B/Pull-up variation) Squat snatch (60/40) (Scaled: Power Snatch) Rest 5 minutes Reverse Isabel 5-7-9 Muscle-ups (Scaled: x2 C2B/Pull-up variation) Squat snatch (60/40) (Scaled: Power Snatch) ...
WEDNESDAY 9 August 2023
Warm-upAMRAP 7 10 Air squats 10 Sit-ups10 Hanging knee raises10 push-ups Workout21-15-9-7 Jumping Squat HR Push-ups T2B 20s Wall sit hold 20s Dead Hang ...
TUESDAY 8 August 2023
Warm-upAMRAP 6 10 PVC PT10 bend and bow10 KB Deadlift10 KB Swing 10 Push Press (bar) Then 3 sets of deadlift warm-up S&T 5-5-4-4-3-3 Deadlift *Work up in weight Workout 42 -30-18 Double unders Alt KB Swing 24/16 (Scaled: Regular/russian swings) 21-15-9 Handstand push-up ...
MONDAY 7 August 2023
warm-upAMRAP 610 Air squats10 Ring rows8 Hang power clean (bar)8 Front squat (bar) 8 Push press (bar) WorkoutEvery 30 seconds (8 Rounds) 6 Thrusters (40/30) Scaled: Single DB thruster/4 reps every interval Rest 4 minutes Teams of 2 4rds for time: 30 Hang power clean (40/30)30 Front squat (40/30)30 S2O (40/30)*Break up reps any way, one person working at a time ...
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