FRIDAY 19 May 2023
Warm-up2x10 Push-up10 Ring rows10 Air Squat 1x15 Double DB Deadlift (light)15 Double DB Power clean (light)15 Double DB Front Squat15 Double DB Bench press WorkoutFor time:DB Linda — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:Deadlifts (Scaling: Single KB deadlift)Dumbbell bench pressesSquat cleans (Scaling: Power +FS/Power cleans then goblet squat 10-10,9-9,…)2x20/2x15 ...
THURSDAY 18 May 2023
Warm-upAMRAP 710 PVC PT10 PVC OH Squat10s Rope Hang10s Handstand hold/Pike hold10 KB deadlift (light)10 KB Swing (light) WorkoutTeams of 2 (split all reps, 1 working at a time)40 overhead squats (40/30) Scaling: Front squat/DB goblet squat40 KB Sumo Deadlift High Pull6 handstand walk pirouettes (180 degree turn) Scaling: 1 Wall-walk/Scaled WW/3m Bear crawl4 Rope Climbs20 strict chest-to-wall handstand push-ups Scaling: Strict HSPU/HSPU/Pike push-up/Seated press4 Rope Climbs6 handstand walk pirouettes (180 degree turn) Scaling: 1 Wall-walk/Scaled WW/3m Bear crawl40 KB Sumo Deadlift High Pull40 overhead squats (40/30) ...
WEDNESDAY 17 May 2023
Warm-upAMRAP 710 Air squats5 Walkers10 Hanging Knee raises/Lying leg raises10 Box step-ups Workout3 Rounds5 Bar complexes (1 T2B + 1 C2B) Scaling: 1 Knee Raise + 1 Pull-up OR 5 Knee raises/Lying leg raises + 5 Pull-up/Jumping PU/Ring rows20 Jumping squats10 Burpee box jump overs Scaling: Burpee box step-overs/line facing burpees*Rest 1 minute between rounds ...
TUESDAY 16 May 2023
Warm-up *Bar handling rulesAMRAP 6 5 Walker10 Push-up/Kneeling push-up/Box push-up10 Alt Lunge Twist10 Alt DB Hang Snatches (light). Then 10 Bent Over rows (Bar) 10 Deadlift (Bar) S&T 3-3-2-2-1-1 Deadlift *Work to a heavy single Workout2 Rounds, For Time:25 HR Push-ups Scaling: Push-up/Kneeling push-up/Box push-up30 Alternating Dumbbell Snatches (20/15kg) Scaling: KB swing/Russian swing25 Push-ups Scaling: Kneeling push-up/Box push-up30 Dual DB Front Rack Lunges (2x20/2x15kg) Scaling: Single DB goblet lunge/Bodyweight lunge ...
MONDAY 15 May 2023
Warm-upAMRAP 720 Singles/Plate hops10 Air Squat10 Medball-slams10 KB Deadlift10 KB Swing/Russian swing Workout25-20-15-10-5Wall-balls Scaled: Medball Thrusters50-40-30-20-10Double-unders Scaled: 2xSingle unders/2xPlate hops25-20-15-10-5KB Swing (16kg/12kg) Scaled: Kb Russian swing ...
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