WEDNESDAY 23 November 2022
Warm-up200m Jog with 10 High knees + 10 Butt kicks every 50mAMRAP 55 Walker + Push-up10 Air squats10 Ring Rows Workout“Cassius Clay”30:00 AMRAP200m Run1 Round “Cindy”200m Run2 Rounds “Cindy”200m Run3 Rounds “Cindy”200m Run4 rounds “Cindy”and so on… Cindy: 5 pull-ups, 10 push-ups, and 15 air squats -Rest 5 minutes Core Accessories3 Sets:20 Knee raise-Hang20 Flutter Kicks10 Sitting pike pulses (legs go over ball L+R =1)20 Medball sit-ups (10/7) ...
TUESDAY 22 November 2022
Warm-upAMRAP 710 Forward arm circles10 Back arm circles10 Front + side lat raises20s Handstand hold10 Hanging knee raises20 DB Push-press (10 per side) S&TPush Press + Push JerkEvery 3:00 for 15:003+5Starting @ ~60% of 1RM Push Press working up to a heavy-From rack or floor-Keep core tight throughout (especially if you did the deadlift workout this week) Conditioning“Handcuffed Lightning”For Time21-15-9Handstand Push-UpBox JumpLine Facing BurpeesReverse burpee (with jump at the end)*Relay style start ...
MONDAY 21 November 2022
Warm-upAMRAP 7 minutes10 Bend + Bow10 KB Russian swing10 PVC GM10 KB Swing Then 2x10 Thor Ext20s Pidgeon (L)20s Pidgeon (R) 1x (Empty Bar)15 Bent over row15 Deadlift S&T2+2 Slow decent Deadlift (2s) + deadlift1+2 Slow decent Deadlift (2s) + deadlift1+1 Slow decent Deadlift (2s) + deadlift1+1 Deadlift + deadlift*Complexes (start at a moderate weight and work to a heavy set) Workout“Float Like a Butterfly, Sting Like a Bee”Every 4:00 for 16:0040 Double Unders10 TnG Deadlifts20 KB Swing (24/16) Deadlifts start at 40% of your S&T final weight (increase 10% each set) ...
FRIDAY 18 November 2022
Warm-up 2x 15 Ring Rows 15 Push-up 15 Dual DB Curls S&T Open Gym Workout 3 Rounds 20 KB Gorilla Row 10 Dual DB Bicep Curls 10 DB Renegade row Start first set as heavy as possible decrease weight each set ...
THURSDAY 17 November 2022
Warm-up AMRAP 5 minutes 10 Air squat 20 Singles 10 PVC PT 10 PVC GM 2x 10 Push-press 10 Front Squat 5 Thruster Workout KingPin 100 Double Unders 20 Thrusters 40/30 -rest 4:00- 90 Double Unders 18 Thrusters 40/30 -rest 4:00- 80 Double Unders 16 Thrusters 40/30 -rest 4:00- 70 Double Unders 14 Thrusters (95/65) ...
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