WEDNESDAY 28 Septembert 2022
Warm-up3x10 Sit-ups20s Plank Hold10 Alt KB Russian Swings WorkoutEvery 1 min for 12 mins, alternating between:20 Alt V-Ups20 Alt Russian swingsPlank Hold, 40 secs Scaling:16 Alt V-ups/Bent leg16 Sit-ups35/30/25s Plank Hold ...
TUESDAY 27 September 2022
Warm-upEvery 30 seconds for 6 roundsAlternating stationsMin 1: Max singlesMin 2: Max Battle rope (1s rest between reps)Min 3: Max Ring rowsRepeat Workout"On the ropes"Teams of 210 Rounds2 Rope climbs20 Battle Rope reps40 Double Unders *Split all reps as you please (1 working at a time)*Male teams start bottom-up, Female top down Rope climb:Rx: Full climb + controlled decentScaled: Rope rows, three quarter/half climb, Rope hang (10s per rep), Scaled climb (straight/bent leg), Rope rows (5 per rep) Battle Rope:-Rep starts with hands above shoulders and ends with hands below hip level-Both hands swinging at the same time ...
MONDAY 26 September 2022
Warm-up2x30s Squat hold10 Thor ext30s Pidgeon (each side)10 Supermans10 Air Squat 1x15 Empty bar back squat28m bear crawl S&T5 Sets of:1 Pause Back Squat (2s)+2 Back Squat *Work up in weight to a challenging set WorkoutIn any order combination accumulate:100 DB Box step ups (20/15)98m Medball bear crawl (14 lenghts) ...
FRIDAY 23 September 2022
Warm-up3x10 Ring rows10 Push-ups10 Double plate curls (2x2.5/2x1.5) - focus on contraction at the top WorkoutNot for time:3 roundsMax Ring pull-ups (strict/kipping)/Ring rows/Regular pull-ups-Into (max 5 seconds)Max Push-ups (touch and go, rest in the top position - no downward dog resting) Rest to recovery between sets Total = all pull-ups + all pushups Then For every rep you are short of 80:DB Box dips - every break = 10 Empty bar curls ...
THURSDAY 22 September 2022
Warm-up2x20s Squat hold10 Thor Ext20s Pidgeon (L)20s Pidgeon (R) AMRAP 6100m Run10 Jump squats10 Alt Lunge10 Alt Step Ups S&T50m Sled push - walk25m Sled push - slow jog25m Sled push - Run*take turns, all done as one continuous set*@~1/2 BW Workout Every 75s (10 rounds) 10 Power clean (40/30)7 m Bear crawl *Can be scaled to 8/5m or 6/3m if you fail to complete the needed work in one minute ...
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