FRIDAY 9 June 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 KB swings WorkoutFor time:21-15-9 DB Box dips KB Swings 24/16 9-15-21 DB Push-ups KB Curls 24/16 ...
THURSDAY 8 June 2023
Warm-up *Bar handling 2x 10 Bend and bow 10 Air Squat 10 Thor Ext 10 heel touches 10 Deadlift (Bar) 10 Hang power clean (Bar) 10 Push press (Bar) 10 Front Squat (Bar) S&T 15 Minutes Clean (squat or power) & Jerk *Work up to a max of 85% no more *Focus on catching clean and not "walking out" reps Scaled: Clean & jerk intro and basics Deadlift + Clean first pull differences Second pull + turnover Jerk Workout “Peekaboo”3 Rounds for Time18 Wall Balls 20/14lb, (10/7kg)15 Deadlift9 Power Clean6 Front SquatLoad: (70/45kg) ...
WEDNESDAY 7 June 2023
Warm-up AMRAP 6 20 Singles 10 Sit-ups 20s plank 10 Russian twist (L+R =1) S&T 15 minutes Work up to a max set DU's/singles Workout “Bachelor Party”2x30 V-ups30 Double Unders30 Supermans30 Double Unders30 Sit-ups30 Double Unders ...
TUESDAY 6 June 2023
Warm-up 2x 10 Bend and bow 10 Lunge twist 10 heel touches 10 Hang Power Snatch (bar/PVC) 10 Snatch Grip Deadlift (Bar/PVC) 10 Snatch Balance (bar/PVC) Scaled: OH Box squat Workout “Isabel”30 Snatches 135/95lb, (61/43kg) Rest 5 minutes Snatch10:00 EMOMmin 1-3: 3 Reps @ 60-65%min 4-6: 2 Reps @ 65-70%min 7-8: 2 Reps @ 70-75%min 9-10: 1 Rep @ 80% Scaled: 60 Alt DB Snatches Rest 5 Minutes Death by KB swing ...
MONDAY 5 June 2023
"Murph" Lieutenant Michael Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2). Warm-upAMRAP 6100 m10 Air Squat10 Ring Rows 10 Push-ups Workout *Time cap 50 minutes *Partition the pull-ups, push-ups and air squats as you want “Murph” - Vest adjusted2K run120 pull-ups240 push-ups360 air squats2K run Scaling 1: "Murph" Half "Murph" 1.6 km. run. 100 pull-ups.200 push-ups.300 air squats.1.6 km. run. Scaling 2 (recommended first attempt): Half "Murph" 800 m. run.50 pull-ups.100 push-ups.150 air squats.800 m. run. ...
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