TUESDAY 10 October 2023
Warm-up3x10s Squat hold10 Air squat10 Side to side leg swings e.s5 Walkers20s Pidgeon e.s Empty bar2x10s Front rack BB squat hold (scaled: medball)8 Front squat8 Push press4 Thruster S&TFront squat4-4-3-3-2-2Work up to a heavy 2 Then15-15Front squat @50% of heaviest weight Workout“Miss Molly”Every 3:00 minutes, 5 Sets, Complete the following:35 Double Unders Scaling: 35/70 singles depending on proficiency15 Wall Balls 10/5 Scaling: Ball thrusters/adjusted wall ball5 Pull Ups Scaling ring rows/jumping pull-ups/adjusted reps (2,4,6,8,10)*Add 5 Pull Ups each additional set: (5,10,15,20,25) ...
MONDAY 9 October 2023
Warm-up200m jogAMRAP 710 Alt Lunge10 Bend + bow5 walker10 Box step-ups10 Alt Hang Power snatch (light) Workout“2 to Tango”20:00 AMRAP, in Teams of 2Partner 1: 200m RunPartner 2: Alternating DB Power snatch (22.5/15)/Max Burpee Box Jump Overs 24/20Both: Rest 1min DescriptionPartner 1 runs while partner 2 does max alt snatch thenPartner 2 runs while partner 1 does max alt snatch thenBoth: Rest 1min partner 1 runs while partner 2 does max burpee box jump overs thenpartner 2 runs while partner 1 does max burpee box jump overs thenBoth: Rest 1min… ...
FRIDAY 6 October 2023
Warm-up3x10 Ring rows10 Push-up10 Double DB hammer curl + push press (light) WorkoutEMOM 105 Double DB hammer curl to press (scaled: hang power clean + s2o) -Rest 2 minutes EMOM Until failure10 Push-up ...
THURSDAY 5 October 2023
Warm-up10 Air squat10 PVC PT10 PVC GM 8 Hang Power Clean8 Front squat8 Push press Workout“The Lyon”5 Sets, For Time:7 Squat Cleans7 Shoulder-to-Overheads7 Burpee Chest-to-Bar Pull-UpsLoad: (75/50 kg)-2 minutes Rest between rounds Background:Dedicated to Capt. David Lyon, 28, of Sandpoint, Idaho, who was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout...
WEDNESDAY 4 October 2023
Warm=up3x10 Sit-ups10 Supermans10 Hanging knee raises10 KB Russian swings S&TMax T2B-Rest 1 minuteMax K2E-Rest 1 MinuteMax Knee raises *Score is total amout of repsScaling: 3 sets of knee raises/1 set K2E + 2 sets knee raises/3 sets lying leg raises etc. Workout50-40-30-20-10Hand to hand Russian swings (16/12)Alt V-ups ...
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