WEDNESDAY 10 August 2022
Warm-upAMRAP 710 Ring rows10 Box Step-ups10 Alt Lunge5 Tuck Jumps10 Sit-ups Workout12 Muscle-ups25 Box jump overs (jump up, step/jump down) M: Tall box W: Medium box Scaling: Step30 Weighted Abmat sit-ups (10/7) 12 C2B25 Bench jump-overs (jump straight over) Scaling: Step30 Abmat sit-ups 12 Pull-ups25 Tire jumps (1 in + 1 out = 2 completed) Scaling: step30 Sit-ups Then,30 Alt Front rack lunge (60/40) ...
TUESDAY 9 August 2022
8AM Workout Today!! Warm up3x10 Supermans10 Air squat10 Thor ext10 Ring row 2x (bar)10 Deadlift10 Hang clean10 Front squat WorkoutBack NineFor time (teams of 2): 3 Rounds You go, I go1 6.5m Back rack carry + 4 Back squat (100/70)- Unbroken complex10 Unbroken Deadlifts (100/70)1 Clean + 6.5m Front rack carry + 3 front squat (100/70)- Unbroken complex10 Unbroken Deadlifts (100/70) ...
MONDAY 8 August 2022
GAMES WEEK!The whole week will be stuffed with games (or inspired by) workouts. Leeetssgooo!*Also please scale! its gonna be a looong week if you aren't honest with yourself (ask for tips on how to get the most of your workouts) Warm-upAMRAP 7100m run10 air Squat5 Jumping Squat10 Alt DB Hang Power Snatches THENTest round:With a running clock100m Sprint10 wall-ball shots6 alt dumbbell Squat snatches 20/15100m Sprint Use this to determine scaling for the workout. WorkoutHat trickEvery 8 minutes for 3 rounds 6 min cap100m Sprint20 wall-ball shots (10/7)12 alt dumbbell Squat snatches 20/15 (Scaled: 10 Alt Power Snatches + 6 goblet squats)100m Sprint rest 2 minutes Failure...
FRIDAY 5 August 2022
Warm-up3x10 Ring rows10 Push-ups10 Alt DB Hang cleans S&T3 Rounds100M Sled drag @ 1/2BW100M Sled Push @ 1/2BW + Open Gym Workout100 KB Hang Cleans (50 per side)Every break or hand swap = 10 Diamond push-ups ...
THURSDAY 4 August 2022
Warm-upEMOM 8 MinutesMinute 1: 15 SupermansMinute 2: 5 Hang Power clean + 5 Front SquatMinute 3: 10 BurpeesMinute 4: 10 Alt DB Hang SnatchRepeat S&TTake 12:00 to Establish 3RM Front Squat from the Floor *can squat clean the first rep Workout"Animal Kingdom" AMRAP 90sRound 1:9 Squat Cleans 60/409 Bar Facing BurpeesMax Alt Devils Press 20/15 Rest 60s AMRAP 90sRound 2:7 Squat Cleans 60/407 Bar Facing BurpeesMax Alt Devils Press 20/15 Rest 60s AMRAP 90sRound 3:5 Squat Cleans 60/405 Bar Facing BurpeesMax Alt Devils Press 20/15 Rest 60s AMRAP 90sRound 43 Squat Cleans 60/403 Bar Facing BurpeesMax Alt Devils Press 20/15 Round 5,6,7…Repeat Round 4 +10 to cash out for every round where...
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