FRIDAY 21 July 2023
Warm-up3x10 Ring rows10 Push-ups10 Banded curls (light) Workout“Keeping the Faith”15:00 AMRAP5 Medball Weighted Strict Pull-Ups 10/710 DB box dips15 banded curls ...
THURSDAY 20 July 2023
Warm-up3x10 PVC PT10 PVC GM8 Thor Ext5 Walkers + Push-up8 Snatch grip deadlift (bar)8 Hang power snatch (bar) then Warm-up to heaviest workout weight Workout“White Goodman”Every minute on the minute until the work is complete:9 Power SnatchMax Bar Facing BurpeesLoad: 40/30 Repeat until you accumulate 21 reps Rest 2:00 minutes Every minute on the minute until the work is complete:7 Power SnatchMax Bar Facing BurpeesLoad: 50/35 Repeat until you accumulate 15 reps Rest 2:00 minutes Every minute on the minute until the work is complete:5 Power SnatchMax Bar Facing BurpeesLoad: 60/40 Repeat until you accumulate 9 reps ...
WEDNESDAY 19 July 2023
WednesdayWarm-upAMRAP 710 Air squats10 Ball slams10 Box step-ups10 DB push/strict press (each side)10 KB deadlift10 Bend + Bow Workout"Fight gone bad"3 Rounds For Total Reps in 17 minutes.1 minute Wall Ball Shots 10/71 minute KB Sumo Deadlift High-Pulls 24/161 minute Box Jumps1 minute Push Press 20/151 minute Battle rope1 minute Rest. ...
TUESDAY 18 July 2023
TuesdayWarm-upAMRAP 6100m run10 bend and bow10 KB Deadlift10 KB Swing10 Box step-ups Workout“The Watch”Teams of 2, 2 Rounds For Time:800m Run (split distance, one working)200m Farmers Carry (split distance, one working)40 Deadlifts 100/70 (split reps, one working)200m Farmers Carry (split distance, one working)40 Box Get-Overs 10/7 (split reps, one working) ...
MONDAY 17 July 2023
warm-upAMRAP 630 Singles10 Air squats10 Ring rows10 Hanging knee raise10s Handstand/pike hold8 Hang power clean8 Front squat Workout“Tropic Thunder”For Time:120 Double Unders90 Toe to Bar60 Handstand Push-Ups*Can Partition in any way you want tointo…10-8-6-4-2 Squat Clean + JerkLoads:50%, 60%, 70%, 80%, 90%+ ...
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