TUESDAY 8 August 2023
Warm-upAMRAP 6 10 PVC PT10 bend and bow10 KB Deadlift10 KB Swing 10 Push Press (bar) Then 3 sets of deadlift warm-up S&T 5-5-4-4-3-3 Deadlift *Work up in weight Workout 42 -30-18 Double unders Alt KB Swing 24/16 (Scaled: Regular/russian swings) 21-15-9 Handstand push-up ...
MONDAY 7 August 2023
warm-upAMRAP 610 Air squats10 Ring rows8 Hang power clean (bar)8 Front squat (bar) 8 Push press (bar) WorkoutEvery 30 seconds (8 Rounds) 6 Thrusters (40/30) Scaled: Single DB thruster/4 reps every interval Rest 4 minutes Teams of 2 4rds for time: 30 Hang power clean (40/30)30 Front squat (40/30)30 S2O (40/30)*Break up reps any way, one person working at a time ...
FRIDAY 4 August 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 DB Bench press (Light) Workout30-20-10 DB Renegade row (L+R=2) 2x20/2x15 DB Push-up DB Bench Press 2x20/2x14 ...
THURSDAY 3 August 2023
Warm-up200m run 3x10 PVC PT10 PVC GM20s Squat hold 10 Air squat 8 Thor Ext 5 Walkers + Push-up110 Alt DB Hang snatch (light) Workout Teams of 2: *One working at a time, split reps6x100m runs (3 per person)100 DB Box Step-ups 20/15 100 Alt DB Devil's press 20/15 100 Medball cleans 6x100m runs (3 per person) ...
WEDNESDAY 2 August 2023
Warm-upAMRAP 7 10 Sit-ups10 Ball slams10 push-ups S&T 3 sets Max T2B Rest 90s between sets Workout27-21-15-9-7 HR Push-ups V-ups Ball slams 15/10 ...
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