FRIDAY 30 June 2023
Warm-upAMRAP 510 Push-ups10 ring Rows Workout“Inspo-Lynne”2:30 AMRAP20 Kipping Pull-Ups or 15 Strict Pull-UpsMax Dumbbell Bench Press, 50/35lb, 22.5/16kgRest 2:30 between sets Continue until 100 reps ...
THURSDAY 29 June 2023
Warm-upAMRAP 7100m Run10 PVC PT10 PVC GM10 PVC OH Squat10 Ring rows10 DB Push Press (e.s) Workout“The Great Race”For Time:400m Run21 Dual Dumbbell Thrusters 2x20kg/2x15kg (scaling: single db thruster)15 Bar Muscle-Ups (Scaling: C2B/PU/Jumping PU/Ring Rows)21 Overhead Squats (40/30kg) (Scaling: Front squat/Goblet Squat/PVC OH Squat/OH Box Squat) Rest 2:00 minutes 400m Run15 Dual Dumbbell Thrusters 2x20kg/2x15kg12 Bar Muscle-Ups15 Overhead Squats, (50/35kg) Rest 2:00 minutes 400m Run9 Dual Dumbbell Thrusters 2x20kg/2x15kg9 Bar Muscle-Ups9 Overhead Squats (60/40kg) ...
WEDNESDAY 28 June 2023
Warm-upAMRAP 510 Sit-ups10 Bent leg Alt V-up10s Plank Workout2 Minutes Plank (together - if one partner breaks, both must stop. Plank until you have accumulated 2 minutes)200 Alt V-Ups - One working at a time280 Side bends - 70 each side for each parner (15/10 plate)140 Weighted Sit-ups (10/7) - One working at a time2 Minutes Plank (together - if one partner breaks, both must stop. Plank until you have accumulated 2 minutes) ...
TUESDAY 27 June 2023
Warm-upAMRAP 620 Singles10 Air Squat10 Thor Ext5 Walkers10 Alt Hang DB Clean + Jerk10 Bend + Bow S&T*Work in teams if needed - staggering the start by 1 minute Every 2 minutes for 12:00 minutes, Alternating StationsStation 1:Back Squat3 RepsRest 20 seconds2 RepsRest 20 seconds1 Rep*Work up in weight Station 2:Dual Kettlebell Hang Clean and Jerk5 Reps (unbroken)Rest 30 seconds4 Reps (unbroken)*2x24/2x16 Workout50-40-30-20-10Air squatDouble Unders5-4-3-2-1Clean and jerk (80/60) ...
MONDAY 26 June 2023
Warm-upAMRAP 610 PVC PT10 PVC OH Squat5 Burpees10 Ball slams10 Box Step-ups 1x (bar)10 Muscle snatch10 Hang Power snatch10 Snatch Balance (Scaling: OH Box Squat) S&TSquat Snatch (Scaling: power)Every minute on the minute, 5 Sets2 Reps @ Work up in weight from ~50%-~65%Every minute on the minute, 4 Sets2 Reps @ Work up in weight from 65%-80%Every minute on the minute, 3 Sets1 Rep @ Work up in weight 80%+ Workout21-15-9Snatch 40/30Box Get overs (10/7 medball)Ball slams (10/7 medball) ...
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