WEDNESDAY 17 August 2022
Warm-upAMRAP 710 Alt Hang Snatch (Light)10 Sit-ups10 Box Step-Ups S&TTABATA (8x 20s On 10s Off)Hollow Rock*Score is the lowest rep round WorkoutAMRAP 1015 Box Jumps15 V-ups30 Alt Dumbbell Snatches 20/15 ...
TUESDAY 16 August 2022
Warm-up200m runAMRAP 510 KB Deadlift10 KB Swing10 Deadlift (Bar)2x Half back parking Zercher walk (Bar) Then3 Minutes (practice movements and work up to weights) WorkoutThe CapitolFor time: 20 Tire flips (Accumulate reps together, alternating team members each rep)2.5km run2 tree circle laps of KB Farmers Walk6 Back parking lengths of Zercher carry *Tree circle laps: 2x24/2x16*Zercher carry: 60/40 BB ...
MONDAY 15 August 2022
Warm-up2x10 Air Squat10 Ring row5 Walkers 1x10 Front Squat10 Push Press5 thruster S&TE1:30MOM (8 rounds)1 Deadlift1 Hang Squat Clean (scaling hang power + front squat)1 Front Squat Work up to a heavy complex WorkoutJackie ProFor time: 30 Burpees50 thrusters30 bar muscle-ups/40 C2B/50 PU/50 PU Variation Women: 30 kgMen: 40 kg ...
FRIDAY 12 August 2022
Warm-up3x10 Pause squat10 Thor Ext10 Push-up10 Hang Power clean (bar)10 Front Squat (bar) WorkoutElizabeth Elevated (Team)Teams of 2:42-30-18-18-18 reps for time of:Squat cleans (40/30)DB Box dips ...
THURSDAY 11 August 2022
Warm-up3x40 Singles10 Air Squat20s Handstand hold10 Alt Lunge5 Walker + push-up S&T10 MinutesSkipping practice Workout60 Unbroken Singles - scaling: broken/180 singles10 Unbroken Pistols (L) - scaling: broken 15 Alt jumping lunges10 Unbroken Pistols (R) - scaling broken/ 15 alt jumping lunges5 Wall walk into wall facing strict deficit HSPU (M: 10kg plate deficit/F: No deficit) - Scaling: Wall walk (up and down)/3 Walkers + Normal kipping HSPU 40 Unbroken double unders - scaling: broken/120 singles8 Unbroken Pistols (L) - scaling: broken/ 12 alt jumping lunges8 Unbroken Pistols (R) - scaling broken/ 12 alt jumping lunges5 Wall walk into wall facing strict deficit HSPU...
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