FRIDAY 7 July 2023
Warm-up2x 10 Push-ups 10 Ring rows 10 Lat Front + Side raises 2x2.5/2x1.5 + Open gym warm-up S&T Open Gym Workout 10 Rounds 7 DB Bench press 2x15/2x10 7 DB bicep curls 2x15/2x10 7 DB Hanging high pull 2x15/2x10 14 Banded pull down 14 Banded curl ...
THURSDAY 6 July 2023
Warm-upAMRAP 710 PVC PT10 PVC GM10 Ring rows10 DB Push Press (e.s) 20s Handstand hold + 4-5 sets deadlift warm up Workout 21-15-9 Deadlift 100/70 Handstand push-up KB Swing ...
WEDNESDAY 5 July 2023
Warm-upAMRAP 520 Singles 10 Hanging knee raises 10 Bend + Bow 8 Snatch grip deadlift (bar) 8 Hang Power snatch (bar) Workout “The Menu”2 Minutes On : 2 minutes Off, repeat until the work is complete: Start Each Interval with 35 Double Under Buy in:Then work your way through the below movements:21 Power Snatches 40/30kg21 T2B/K2E/Knee Raises/Lying leg raises15 Power Snatches 45/32kg15 V-ups/Bent leg V-ups9 Power Snatches 50/35kg9 Weighted Sit-up (10/7) Scaling: 2x DB snatch ...
TUESDAY 4 July 2023
Warm-upAMRAP 510 Air Squat8 Thor Ext5 Walkers10 Alt Hang DB Clean + Jerk10 Bend + Bow 1x 8 Hang Power Clean 8 Front Squat 8 Push Press S&T Every 90 seconds, 6 Sets, Complete the following:3 Position Clean + Shoulder to Overhead Complex 3 Position Clean:1 Hang Clean (4-6” below hip crease)1 Low Hang Clean1 Clean from the floor Shoulder to Overhead Complex:1 Push Press1 Push Jerk1 Split Jerk Scaling: 3x S2O All Cleans are Squat cleans and complex to be completed unbroken. Start @ 55% of your 1rm Clean and Jerk and increase load workout “Pig” Teams of 2: For Time:30 Power Clean30 Burpees Box Jump Over20 Thrusters20 Burpees Box Jump Over10...
MONDAY 3 July 2023
Warm-upAMRAP 610 Push-ups5 Burpees10 Box Step-ups 10 Alt Hang DB Snatch Workout “Big Night”2 Rounds for Time10 Dumbbell Deficit Push-Ups (Scaling: push-up/incline push-up/Push-up variations)8 Devils Press (Scaling: Single alternating) 10 Dual Dumbbell Step-Ups (Scaling: Single DB/Bodyweight)10 DB lateral hops (L+R=1) (Scaling: line hops) Rest 5:00 minutes 2 Rounds for Time10 Dumbbell Deficit Push-Ups8 Devils Press15m Dual Dumbbell Front Rack Walking Lunge (Scaling: Single DB goblet lunge, bodyweight lunge)10 DB lateral hops (L+R=1) ...
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