Wednesday 22 May 2024
Warm-upAMRAP 8 10 Lat Side + front raises 10 Hanging Knee raises 10s Handstand hold/downward dog hold 10 Ring Rows 10 Push-ups S&T15 minutes MU practice: Ring/Bar/Box/Kipping Swing Workout 3 rounds: 4 Wall-walk (Scaled: Partial wall-walk/ walker + push-up) 8 Bar Muscle-ups (Scaled: Box MU OR 12 Pull-ups(or variation) + 12 DB box dips) 16 T2B (Scaled: K2E, Knee Raises) ...
Tuesday 21 May 2024
Warm-upAMRAP 8100m Jog 20 Singles/DU's 10 Bend + Bow 10 Step down, step up burpees10 kb Deadlift 10 kb Swing Workout 100m Run 42 DU's21 KB swings 24/16 21 Burpees 100m Run 42 DU's 15 KB swings 24/16 15 Burpees 100m Run 42 DU's 9 KB swings 24/16 9 Burpees ...
Monday 20 May 2024
Warm-upAMRAP 610 PVC PT10 PVC GM5 PVC OH pause squat (1s)5 PVC OH Squat10 Ring Rows Then 2x (bar)8 Snatch grip dl8 hang power Snatch8 oh squat 8 Snatch balance S&TEvery 2 minutes, 6 Sets1 Squat Snatch *Work up in weight, Rest 2 Minutes Every 2 minutes, 6 Sets 3 Back squats *Work up in weight, Workout“Up to Speed”For Time22-16-10Alternating DB Snatch (22.5/15kgBox Jumps ...
Friday 17 May 2024
Warm-upAMRAP 7 8 Push-up 8 ring rows 8 Bent over row (bar) 8 Hang power clean (bar) Workout For time: 21-15-9-7 BB Bent Over Row (40/30) BB Hang power clean (40/30) BB Incline push-ups ...
Thursday 16 May 2024
Warm-upAMRAP 710 Alt lunge twist10 PVC PT10 PVC GM5 Walkers20 DB Push press (10 ps) (light) Then Work up to workout weights WorkoutTeams of 2:4 rounds (you go I go)2 Rope climbs 14m Sandbag carry (Front rack BB/DB carry) 8 S2O 60/408 Alternating front rack lunge 60/40 Partner 1 completes movement 1 then partner 2 completes movement 1… ...
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