TUESDAY 5 September 2023
Warm-upAMRAP 810 Bend + bow10 KB Deadlift10 KB swing10 Ring Rows10 Alt battle rope S&TTeams of 310:00 minute EMOM3 Sandbag Ground to Shoulder*One rep eachScaling: Sandbag deadlift / Sandbag to lap/ Any variation off plates or box / Medball Over shoulder (10 reps, AHAFA) Workout“Ken”10:00 minute AMRAP20 Ring Rows20 Battle Rope20 Knee to Elbows*1 Partner has to sandbag hold (bear hug) while other partners work Scaling: 2x Medball hold ...
MONDAY 4 September 2023
Warm-upAMRAP 610 PVC PT10 PVC GM10 Push-up10 Alt Lunge20s Handstand hold10 Alt DB Hang Snatch Workout“Madame President”Teams of 2100/80 Push-Ups60 Alternating Dumbbell Snatch28m Single Arm Overhead Walking Lunges20 Alternating Wall Walks (Scaling: Walker + Push-up/Scaled WW)28m Single Arm Overhead Walking Lunges60 Alternating Dumbbell Snatch100/80 Push-Ups Dumbbell Load: 22.5/15 ...
FRIDAY 1 September 2023
Warm-up 2x 33m Sled walk (empty sled) 3x 10 Double DB Hammer curl (light) 10 Ring Rows 10 Alt Lunge twist 10 Box step-ups Workout (Alt: any benchmark "girl" workout) 33 Empty bar curls Alt: hang power clean 33 Empty bar Front squat 33 Empty bar strict press 33 Empty bar box step-ups (back rack) 33 Empty bar reverse curl 33 Strict chin ups Alt: pull-ups *Every break: 2x 33m Sled push 20kg/10kg Break = putting bar/down - even between movements (chin-up transition is free). Can rest holding bar in the resting position for that movement. *Work from top to bottom ...
THURSDAY 31 August 2023
Warm-up2x 10 push-up 10 Supermans 10 ring row 10 Bend + bow S&T Accumulate: 1:30 dead hang 1:30 wall sit Workout 7-9-15 DB Push-ups Scaled: push-up/incline push-up DB Renegade Rows L+R =1 Scaled : BOR 9-15-21 HR Push-ups Ring Rows ...
WEDNESDAY 30 August 2023
Warm-up200m run AMRAP 610 Front + side lat raises (2.5/1.5)20s Handstand/pike/ plate OH hold10 Ring row10 Hang power clean (bar) 10 Push press (bar) *Scaled, Double DB or alternating hang clean +jerk S&T3 Max sets of handstand push-up/pike push-up/sitting press Rest 3 minutes between sets. *Have to use mats, focus on working with the legs and riding the momentum. *Sitting press, focus on strict form and pressing DB's close to the ears. Workout200m run 15 Hang power clean + jerk (50/35) 15 pull-up 200m run 9 Hang power clean + jerk (50/35) 9 pull-up 200m run 7 Hang power clean + jerks (50/35) 7 pull-ups 200m run 5 Hang power clean + jerks (450/35) 5 pull-ups ...
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