FRIDAY 16 June 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 KB swings 10 Push press (empty bar) Workout Teams of 2 (one working at a time) - all reps splitFor time:42-30-18-14-10-6 Push-ups (Partner B has to straight arm plank while Partner A works) Double KB Deadlift 2x24/2x16 (Partner B has to farmers hold 2x24/2x16 while Partner A works) Push Press (20/15) (Partner B has to Overhead hold 20/15 while Partner A works) ...
THURSDAY 15 June 2023
Warm-up100m runAMRAP 67m Walking Lunge twist10 heel Touches5 Walkers7 Double/single KB Deadlift (light)10 Calf raises Workout“Fortune Faded”2:00 AMRAP5 Shuttle runs 7m (there and back = 1)+Max Distance Dual DB Lunge (2x20/2x15kg) -Rest 1:00 minute between sets-Repeat until 10 lengths of 7m have been completed-Scale shuttle run amount first then, lunge lengths ...
WEDNESDAY 14 June 2023
Warm-UpAMRAP 610 Air squat10 High Knees10 sit-ups Workout"Run 'n StufF"E4MOM (16 mins = 4 rounds)*Reverse order of movements every round10 Lat Medball Hops (L+R=1)10 T2B10 Ball slams (15/10)10 Abmat situps ...
TUESDAY 13 June 2023
WarmupAMRAP 610 Kang squat10 Inchworm + push-up10 DB Hang Clean per side (light)10 DB Push press per side (light)10s DBGoblet squat hold (light)10s Handstand hold Workout3 Rounds For Time20 Alternating DB Hang Squat clean (Scaled: power clean + Front squat) - As heavy as form allows9 Deficit strict parallette hspu (M 2x15kg Plate + DB's F 2x10kg Plate + DB's)-Scaled: no deficit/Kipping/Pike push-up/Sitting press ...
MONDAY 12 June 2023
Warm-upAMRAP 510 PVC PT10 PVC Kang Squat https://www.youtube.com/watch?v=C6T48A-m16A10 Box step-ups10 KB swing 1x (bar)10 Hang Power Snatch10 OH Squat10 Snatch Balance S&TSnatch ComplexEvery 2:00 minutes, 6 Sets, Complete the following:1 Hang Snatch1 OH SquatRest 15 seconds (minimum)1 squat Snatch (Scaled: power snatch) Workout“Sick Love”4 Sets, For Reps:3 minute AMRAP4 Box Jumps4/4 Single Arm Kettlebell Snatches 24/16 Scaled: DB Snatches12 Air SquatsRest 1:00 minute between sets ...
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