WEDNESDAY 3 August 2022
Warm-upAMRAP 65 Walker + push-up10 Alt lunges10 DB Push press (10 per side) S&T (15 minutes)4-4-3-3-2Push-press *Start light and work up to a heavy set*Floor/rack Workout"Megalodon"AMRAP in 15 minutes5 Wall walks10 Single Arm Dumbbell Push Presses (Left) (20/15)15 Single Arm Overhead Dumbbell Walking Lunges (Left) (20/15)5 Wall Walks10 Single Arm Dumbbell Push Presses (Right) (50/35 lb)15 Single Arm Overhead Dumbbell Walking Lunges (Right) (20/15) *When time cap hits, complete the round you are on Wall walk scaling: Scaled WW/10 Walkers/reduce repsOH Lunge Scaling: Front rack lunge ...
TUESDAY 2 August 2022
Warm-up3x10 Sit-ups10 Hanging knee raises10 Alt Russian twist (UW) WorkoutAMRAP in 8 minutes10 Medball Sit-Ups (10/7)10 Dumbbell Russian Twists (L+R=1, 20/15)20 Medball Sit-Ups (10/7)20 Dumbbell Russian Twists (L+R=1, 20/15)30 Medball Sit-Ups (10/7)30 Dumbbell Russian Twists (L+R=1, 20/15) *Continue with this pattern adding 10 reps to each movement every round. Rest 4 minutes Not for time4 Sets5 Windmills (L) + 5 Windmills (R) *Use a challenging eight across Scaling: Low hang windmill/DB Windmill ...
MONDAY 1 August 2022
Warm-upAMRAP 510 Air Squat5 Burpee + push-up10 Box step ups 1x (bar)10 Snatch Grip Deadlift10 Hang Power snatch10 OH Squat10 Snatch balance S&TEMOM 8complex of:1 Snatch (Power or squat)+1 OH Squat*work to a heavy weight - target is 90%+ of your 1 RM Workout"Pacific Ocean"For Time12 Squat Snatches (50/35)20 Burpee Box Jump Overs12 Squat Snatches (50/35) At 10:00, complete:8 Squat Snatches (60/40)20 Burpee Box Jump Overs8 Squat Snatches (60/40) With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).Athlete will start with 12 Squat Snatches, 20 Burpee Box Jump Overs and 12 Squat Snatches. Rest until 10:00....
FRIDAY 29 July 2022
Warm-up3x10 Push-ups10 Ring rows5 DB Box dips (assist with feet to get comfortable with the movement) Workout100 DB Box dipsEvery Break = 10 Ring rows Then 100 KB Rows (50 per side) - 32/24 (hand on box) Every break = 10 Push-ups*Hand changes count as a break ...
THURSDAY 28 July 2022
Warm-up3x10 Box Step-ups10 KB Deadlift (light)10 KB Swing (light)5 Burpee + 1 Push-up Workout"Ship Show"For Time:50 Single Dumbbell Box Step-ups40 Double DB Deadlift30 Alt Single DB Devils press40 Double DB Deadlift50 Single Dumbbell Box Step-ups*DB's: 20's/15's ...
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