WEDNESDAY 7 Septembert 2022
Warm-upAMRAP 620 Singles10 Sit-ups10 KB Deadlift19 KB Swing S&T4 sets of 6 repsKB Turkish Get-up(3 left then 3 right)*use a challenging weight across all setsScaling: DB Turkish get-up/ 3 DB Half Turkish get-up + 3 OH Reverse Lunge per side (mix and match weight as needed) "Hollywood Abs"9:00 AMRAP15 Plate Sit-Up 15/1020 American KBS 24/1625 Double Unders ...
TUESDAY 6 September 2022
Warm-up1x10 Air Squat10 Hanging knee raises15 PVC GM15 PVC PT15 PVC OH Squat15 Sotts Press10 Hang Power snatch (bar)10 OH Squat (Bar)10 Snatch Balance Snatch25 Minutes1 RM Snatch (Power/squat) "Bill and Ted's Excellent Adventure"For Time25-20-15-10-5Power Snatch 35/25#Wall Balls 10/7 ...
MONDAY 5 September 2022
Warm-up2x10 Ring Rows10 Thor Ext5 Air Squat5 Jumping Squat10 Supermans10 Sit-ups10 Walking heel touches10 KB Deadlift10 KB Swing 1x10 Deadlift (bar)10 Good Morning (bar/PVC) Workout“Bend and Snap”For Time:21-18-15-12-9-6-3Deadlifts 80/60Box Jumps ...
FRIDAY 2 September 2022
Warm-upAMRAP 510 Ring rows10 Push-ups10 Bend + Bow WorkoutFour Parts in 12 minutesEMOM for 3 minutes:15 Dumbbell BO Rows (2x15/2x10)10 Push-Ups EMOM for 3 minutes:10 Dumbbell BO Rows (2x20/2x12.5)10 Push-Ups EMOM for 3 minutes:5 Dumbbell BO Rows (2x25/2x15)10 Push-Ups Then, AMRAP in 3 minutes:Dumbbell BO Rows (2x15/2x10) Then 10 MinutesStretching or weakness work (not optional) ...
THURSDAY 1 September 2022
Warm-upAMRAP 610 Sit-ups10 KB Deadlift10 KB Swing10 Jumping squat S&T20 minutes55 sets of 4Box squat*Box right at parallel (adjust with mats)*hold tension in the core and explode up on each rep Workout"Nick the Pig"8:00 AMRAP8 Goblet Squat 24/16kg8 KB swings 24/16kg8 Box JumpsGoal: 4+ Rounds ...
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