TUESDAY 31 October 2023
Warm-up1x15/10 cal bike3x10s Squat Hold10 Air Squat10 Push-up10 Ring Row S&TTabata Cal bike WorkoutAMRAP 1521 Air Squat15 HR Push-ups9 Ring Rows ...
MONDAY 30 October 2023
Warm-upAMRAP610 Alt Lunge Twist10 Thor Ext10 Bend + Bow5 Walkers + Push-ups10 Sit-ups8 Deadlift (Bar) S&TDeadlift 25 mins1 RM 2 Minute Rest 10-8-6Touch and go deadlift @55% of 1RM (Controlled decent) WorkoutAMRAP 10“Hamstring Hamster”18 Alt back rack lunge 40/309 Lateral Burpees over Bar18 Medball Sit-Ups 10/7 ...
FRIDAY 27 October 2023
Warm-up 3x 10 Push-up 10 Ring rows 15 BB Bench press (bar) 15 BB Bent over row (bar) S&T Open Gym (20 minutes) Workout5 Sets, 20 BB Bench Press + 15 BB Skull Crushers - Slow Decent (2s) (try to keep sets unbroken) 20 BB Bent Over Row + 15 Reverse Curl - Slow Decent (2s) (try to keep sets unbroken) Finisher 40 Deficit Push-up (use rubber mats, raised feet and hands) 60 Banded pull down + 80 Banded Curl (any set/rep combination) - controlled negatives ...
THURSDAY 26 October 2023
Warm-upAMRAP 710 Alt lunge twist10 PVC PT10 PVC GM5 Walkers20 Alt DB Hang Power snatch (light)20 DB Push press (10 ps) (light) Then Work up to workout weights WorkoutTeams of 2:4 rounds (you go I go)14m Dual DB Farmers Walking Lunges 2x20/2x157 S2O From rack 60/4014m Dual DB Front Rack Walking Lunges2x20/2x157 Devils Press 2x20/2x15 Partner 1 complets movement 1 then partner 2 compelets movement 1… ...
WEDNESDAY 25 October 2023
Warm-up AMRAP 6100m run10 Bend + Bow10 Sit-up10 UW Russian Twist Workout For Time: 400m run 40 Ball slams 10/7 40 V-ups 40 Push-ups40 Weighted sit-ups 10/7 400m Run ...
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