WEDNESDAY 27 July 2022
Warm-upAMRAP 630 Singles10 Ring rows10 Air Squat10 Alt DB Hang Snatch (Light) Then5 MinutesWarm up to power snatch & overhead squat weight - increase weight slowly.*Work up to the weight you can do both movements at safely WorkoutTeams of 2Two rounds of:200 Double-unders (x2.5 singles)50 Overhead squat 50/3550 Box jumps50 Power Snatch 50/35*Split all reps, 1 person working at a time Scaling OH Squat: Front Squat, OH Box squat ...
TUESDAY 26 July 2022
Warm-upAMRAP 610 Ring Rows10 Sit-ups10 Supermans10 Hanging knee raises10 KB Swing (light) S&T10 minutesMuscle up/Pull-up practice - practice what you plan to do for the workout. *Focus on tight hollow position, patience on he back swing and hips to the bar/rings. Workout"The Joker"For Time: Buy In100 KB Swings (16/12) - No scaling up on this one, keep it light!Every break = 15 V-Ups 1 Round:9 RMU/BMU/12 C2B/15 PU30 HR Push-ups 7 RMU/BMU/10 C2B/13 PU20 HR Push-ups 5 RMU/BMU/8 C2B/11 PU10 HR Push-ups MU Scaling: Box/Banded - Make sure it's challenging enough ...
MONDAY 25 July 2022
Warm-up2x10 Sit-ups10 Superman10 Air Squat10 Thor ext10 Ring Rows 1x (Bar)12 Deadlift12 Hang Power clean12 Front Squat12 Push Press S&TEvery 2:00 for 12:00, 6 SetsPower Clean + Squat Clean + Split Jerk1+2+1 @ 70%1+2+1 @ 75%1+1+1 @ 80%1+2+1 @ 75%1+2+1 @ 80%1+1+1 @ 85%Dead stop complex - Hands stay on the bar but reset position before every rep, <2s between reps. Workout4 Rounds For Time12 Power Clean 50/359 Front Squat 50/356 S2O 50/35 ...
FRIDAY 22 July 2022
Warm-up2x10 Push-up10 Ring Row 2x (bar)10 Overhand Bent Over Row10 Hanging High Pull Workout3 ROUNDS FOR TIME10 Supinated barbell row (50/35)20 V-Ups15 Double DB Hang Power Clean (2x20/2x15) --REST 1 MIN-- 3 ROUNDS FOR TIME10 Overhand barbell row (50/35)20 Hollow Rock15 Hanging KB High Pull (24/16) ...
THURSDAY 21 July 2022
Warm-up3x10 Push-ups10 Ring Rows 1x (bar)10 Front Squat (1s pause)10 Hang Power Clean Workout21 Hang squat cleans 45/3015 Ring Dips21 KB Swing (24/16) 15 Hang squat cleans 45/3015 Ring Dips15 KB Swing (24/16) 9 Hang squat cleans 45/3015 Ring Dips9 KB Swing (24/16) Ring dip scaling: Negative Ring dips/Box DB Dips (Scaling help with feet) KB Swing scaling: Russian swing ...
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