Monday 29 June (16:30/17:30/18:30)
Warm-up:2 rounds10 Bend + bow10 Air squat10 Alt Lunge Twist5 Walkers20s Squat hold20s Pigeon e.s8 Front squats (bar)S&T:Every 2:00 x 6 sets2 Squat Clean*Work up in weightWorkout:15 Hang Squat Clean15 Pull-up (Scaled: 125 reps of any pull-up var)12 Hang Squat Clean12 C2B (Scaled: 15 reps of any pull-up var)9 Hang Squat Clean9 Bar Muscle Up (Scaled: 15 reps of any pull-up var)Weights: ♀ 40 | ♂ 60 ...
Friday 26 June (16:30)
Warm-up:3 rounds10 Banded Curls10 Banded pull-downs10 Ring rows10 Push-ups S&T ~20 minsWork to a 2RM Bench press Workout:3 rounds: KB Curl M:24/16/12 F:16/12/1212-reps on each weight, no/minimal rest -36 reps per roundDirectly intoMax Banded pull-downs purple/green bands ...
Thursday 25 June (15:30/16:30/17:30/18:30)
Warm-up:2 rounds10 PVC PT10 PVC GM10 Band pull-aparts10 Ring rows10 KB Russian swing (light)10 KB swing (light)S&TEvery 2 minutes2 BB Hang snatch* Does not need to be a complex*Work up in weight to a moderate/heavy (intention is not a max unless you are feeling it)Workout:10-8-6-5KB Hang snatch (L) 24/16KB Hang snatch (R) 24/164x7m KB goblet carry ...
Wednesday 24 June (16:30/17:30/18:30)
Warm-up:2 rounds30 Singles/doubles10 PVC PT10 PVC GM10 Ring rows20s Handstand hold10 Air squat20s Squat hold+Practice skill movements for workout (5-10 minutes)Workout:3 Rounds:9 Medball cleans (10/7)2x7m Handstand walk (Scaled: 5 wall-walks/scaled wall-walks/walker +push up OR 12 DB strict press as heavy as form allows)42 Double undersRest 2 minutes3 Rounds:6 Handstand push-ups12 Medball goblet squats (10/7)36 Double Unders ...
Tuesday 23 June (16:30/17:30/18:30)
Warm-up:3 rounds10 Bend + bow5 Walkers10 Box step-ups10 Hanging knee raises10 Bent over row (bar)10 Deadlift (bar)S&T *Start anytime after first warm-up round800m RowWorkout:25 burpee box jump-overs20 T2B25 deadlifts (90/60)20 T2B25 lateral burpee box jump-overs ...
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