TUESDAY 22 August 2023
Warm-upAMRAP 810 PVC PT10 PVC GM 10 Ring rows 10 push up 10 Air squat 20s Pidgeon (e.s) Then 10 hang power clean(bar)10 front squat 10 Push press S&T25 mins Work to a max hang squat clean+ Jerk WorkoutGrace For time: 30 C&J (60/4) ...
MONDAY 21 August 2023
Warm-up2x10 bend + bow5 Walker + push-up10 Heel touches10 hanging knee raises 10 KB deadlift 10 KB Swing then 4-5 sets of deadlift warm-up Workout “Training Day”3 Sets: For Max Reps4:00 minute AMRAPBuy-In : 10 T2BIn Remaining Time Max Reps3-6-9-12-15…Deadlifts (100/70kg)Push-UpsRest 2:00 minutes between sets ...
FRIDAY 18 August 2023
Warm-upAMRAP 610 Ring Row10 Push-up10 Alt DB Bench Press10 Double DB Bent over row Workout3x20 Alt KB Bench press 2x24/2x16 (Alt: 30 DB Push-ups)20 Double KB Bent Over “Pendlay” Row 2x24/2x1615 Push-ups15 Ring Rows ...
THURSDAY 17 August 2023
Warm-up2x20s Squat Hold10 Jumping Squat10 Hanging knee raises10 Box step Ups5 Walkers10 Hang Power clean (bar)10 Push press (bar)10 KB Deadlift (light)10 KB Hanging high pull (light) WorkoutBuy In:50 wall-ball 10/9 2 Rounds40 T2B20 C2B10 C&J (90/60) Rest 3 minutes 2 Rounds21 box jump-overs30 KB Sumo Deadlift High pull 24/169 burpee box jump-overs Rest 3 minutes 2 Rounds9 burpee box jump-overs30 KB Sumo Deadlift High pull 24/1621 box jump-overs Cash out:50 wall-ball 10/9 ...
WEDNESDAY 16 August 2023
Warm-upAMRAP 810 PVC PT10 PVC GM20s Handstand hold10 Ball slam (light)10 Medball squat (light)7m Bear crawl S&T3 Sets OfMax Freestanding/Wall assisted/Pike Hold*Use mats please Workout3 Rounds: 3x7m Bear crawl med-ball push 10/715 Ball slam 10/79 Medball clean 10/77 HSPU Rest 1 minute between rounds ...
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