WEDNESDAY 26 October 2022
Warm-up3x10 Russian Twist L+R =110 Hollow rocks5 Walker + push-up10 Hanging knee raises S&T3 sets:4 DB turkish get-up + 4 DB WindmillLeft then right = 1 set Workout4:00 Amrap10 T2B20 Medball sit-ups (10/7)10 K2E20 Medball sit-ups (10/7) Rest 90s 4:00 AMRAP20 Alt V-Ups10 Hollow Rocks20 Russian Twists (over and back = 1)10 Hollow Rocks ...
TUESDAY 25 October 2022
Warm-up2x10 Push-up5 Supermans10 Ring rows10 PVC PT10 PVC GM10 Empty bar Bench10 Empty bar bent over row S&TEvery 60s (10 rounds, 5 each)ODD: 10 BB Bench press (1/2 BW)EVEN: 10 Double DB Bent over row 2x20/2x15 *Remember bench press is just an inverted push-up - keep the elbows slightly tucked and stay tight before lifting off. WorkoutSplit "Romeo"100 Hand release push-up1 Km Run*Break/partition work however you please ...
MONDAY 24 October 2022
Warm-upAMRAP 612 Air Squat9 Sit-up7 KB Swing 2x5 Empty bar squat (1s hold at bottom) + 5 Empty bar squat S&T5-4-3-3-3Back squat*Work to a heavy 3-Then10-10-10@40% of heaviest load WorkoutPractice round:1 set right + 1 set left “Priam”10:00 AMRAP5 x Right Arm:SA KB Squat Clean + SA KB Cluster + SA KB Snatch5 x Left Arm:SA KB Squat Clean + SA KB Cluster + SA KB Snatch10 KB Box Step-Overs*24/16kg ...
FRIDAY 21 October 2022
Warm-up3x10 Push-up5 Supermans10 Ring rows5 Strict hanging knee raises10 Air Squat5 Jumping squat 2xPractice rounds (start with a lighter weight for the first round) Workout "Hard Cindy"AMRAP in 20 minutes5 Weighted Pull-Ups (15/10 DB)10 Push-Ups (feet on box/bench hands on DB's)15 Squats (with 20/15 plate) ...
THURSDAY 20 October 2022
Warm-up2x200m (20 High knees + 20 Butt kicks during second 100m)10 Air squat10 Thor ext10 Alt Lunge Twist30 Singles (running if able)10 KB Deadlift10 KB Swing WorkoutFor Time:400m Run *Holding Jumping Rope Together200 Double Unders (split reps)200m KB Farmers Walk 2x24/2x16 (split distance)40 Synchro KB Goblet Squats100m DB Farmers Walk 2x20/2x15 (split distance)60 Synchro Alt DB Snatch4x 7m Back rack walk + 3 Back squat + 1 Power Clean + 7m Front rack walk + 2 Front Squat (alternate partners every set) 60/40 ...
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