TUESDAY 11 July 2023
Warm-upAMRAP 610 PVC PT10 PVC GM10 Medball squats10 Ball Slams5 Snatch Grip Deadlift (bar)5 Hang Power Snatch (bar)5 OH Squat (bar) S&T (25 mins)2-2-2-2-2 OH Squat*Working up in weight to a heavy doubleScaled: Same weight/Box OH squat/Same weight 1-1-1-1-1Snatch balance*Working up in weight to a heavy singleScaled: OH Pause Squat/OH Box Squat/Same weight 1-1-1-1-1Hang Squat snatch*Working up in weight to a heavy singleScaled: Hang Power snatch/Same weight WorkoutAMRAP 77 Hang Snatch (40/30)7 OH Squat (40/30)7 Ball-slams7 Wall-balls ...
MONDAY 10 July 2023
Warm-up AMRAP 610 Alt Lunges10 Push-ups10 Ring Rows20s Pidgeon on each side workoutFor Time3 Rounds of:10 OH Lunges (40/30)10 HR Push-Ups Rest 1 minute 3 Rounds of:10 Front rack reverse Lunges (40/30)10 C2B ...
FRIDAY 7 July 2023
Warm-up2x 10 Push-ups 10 Ring rows 10 Lat Front + Side raises 2x2.5/2x1.5 + Open gym warm-up S&T Open Gym Workout 10 Rounds 7 DB Bench press 2x15/2x10 7 DB bicep curls 2x15/2x10 7 DB Hanging high pull 2x15/2x10 14 Banded pull down 14 Banded curl ...
THURSDAY 6 July 2023
Warm-upAMRAP 710 PVC PT10 PVC GM10 Ring rows10 DB Push Press (e.s) 20s Handstand hold + 4-5 sets deadlift warm up Workout 21-15-9 Deadlift 100/70 Handstand push-up KB Swing ...
WEDNESDAY 5 July 2023
Warm-upAMRAP 520 Singles 10 Hanging knee raises 10 Bend + Bow 8 Snatch grip deadlift (bar) 8 Hang Power snatch (bar) Workout “The Menu”2 Minutes On : 2 minutes Off, repeat until the work is complete: Start Each Interval with 35 Double Under Buy in:Then work your way through the below movements:21 Power Snatches 40/30kg21 T2B/K2E/Knee Raises/Lying leg raises15 Power Snatches 45/32kg15 V-ups/Bent leg V-ups9 Power Snatches 50/35kg9 Weighted Sit-up (10/7) Scaling: 2x DB snatch ...
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