WEDNESDAY 13 July 2022
Warm-upAMRAP 610 Sit-ups10 Russian Twist (UW)10 Hanging knee raises10 Supermans WorkoutDeath by Alt V-up*Start with 4 V-ups and increase with 2 every minute -Once you fail to achieve the required reps in a minuteRest 2 minutesthen start part B: Part B: 3 SetsMax Strict T2B/Kipping/K2E/KRRest EXACTLY 90s between sets - going over = -10 off your score Score is:The number of V-ups done in your last SUCCESSFUL round + total reps in your LOWEST set of T2B *Scores on the board please! ...
TUESDAY 12 July 2022
Warm-upAMRAP 630 Singles10 Push-ups10 Box step ups Workout (Cap 40 minutes)2 rounds for time:30 burpee box get -overs60 double-unders90 Ball Slams (10/7) ...
MONDAY 11 July 2022
Warm-up2x10 PVC PT10 PVC GM10 Thor Ext10 Air Squat 1x (bar)10 Deadlift10 Hang Power Clean10 Front Squat10 Push Press S&T6 Attempts (you may use less but not more)Work to a heavy complex:Hang Power clean+Hang Squat clean Scaling: 2 Hang Power clean + front squat/box squat Workout10 rounds4 Deadlift3 Hang Power Clean2 Front Squat1 S2O @80/60 Scaling: ~35%-40% of DL 1RM ...
FRIDAY 8 July 2022
Warm-up2x15 Push-up15 Ring rows20 Alt Hang Clean Workout10--9--8--7--6--5-4-3-2-1Bench press (@BW)20-18-16-14-12-10-8-6-4-2Alt DB Curl - Squeeze at the top2x15/2x10*Alt: Replace bench press with push-ups + box dips 10+10, 9+9…*Alt: Replace curls with Alt DB Hang Clean @ 20/15 ...
THURSDAY 7 July 2022
Warm-up2x15/10 Cal bike10 Sit-up10 Jumping squat10 PVC PT10 PVC OH Squat 2x (bar)10 Hang Power Snatch10 OH Squat 1x 5 Tire flips (light) S&T12:00 EMOM1 Power Snatch + 1 Squat Snatch*choice on starting weight, increase by feel to moderate/moderate-heavy*Not a complex workout"Shrimp Gumbo"2 Rounds1 Minute on 30s offmin 1: Max Tire Flip (M: Large, F: Small) Rest 30smin 2: Max Abmat Sit-Ups Rest 30smin 3: Max Cal Air Bike Rest 30s. min 4: Max Alt DB Power Snatch (20/15) *Choose a movement to start with, progress through the movements until you've done 2 rounds of each. *Tire Flip Scaling: Double DB Deadlift + Double DB Hang Power Clean ...
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