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 ...
TUESDAY 29 August 2023
Warm-up2x10 PVC GM 10 PVC Back squat (1st round - 1second pause. 2nd round - no pause) 15 Second squat hold 10 Air squat 7m Duck walk 20s Pidgeon (e.s) 10 Sit-up S&T (25 minutes)4 sets of 3 pause back squat (1s) Start at ~50% of 1RM squat and work to a heavy set. Pause 1 second at the bottom (try to drive out of a completely static position, no bounce) Then 3 sets of 3 back Squat Start at ~65% of 1RM and work to a heavy set (focus on controlled decent and explosive drive) Then 2 sets of 15 back squat At 40% of 1rm. Keep as unbroken as possible, quick...
MONDAY 28 August 2023
Warm-up2x10 bend + bow5 Walker + push-up10 Heel touches10 Air squat 10 KB deadlift 10 KB Swing Workout Movement Monday TABATA Russian Kettlebell Swings (24/16 ) IntoTABATA Air Squats IntoTABATA Push-Ups IntoTABATA KB Sumo Deadlift High-Pulls (24/16) ...
FRIDAY 25 August 2023
Option 1: Warm-up3x10 Ring Row10 Push-up10 Alt DB Bench Press S&T 5x4 Bench press work to a heavy set Workout21-15-9 Double DB bench press Strict pull-up *every break, 200m run Option 2: Warm-up 3x 10 Air squat 10 Ring row 10 Front squat (bar) 10 Push press (bar) Workout Fran-like 21-15-9 Thruster (35/25) Pull-up *every break, 200m run ...
THURSDAY 24 August 2023
Warm-up2x 10 PVC PT 10 PVC GM20s Squat Hold10 Jumping Squat5 Walkers10 Hang power snatch (bar) 10 Front Squat (bar) Workout Teams of 2 (you go I go) 8 Rounds8 Power snatch each (40/30)8 OH squats each (40/30)8 Burpees each ...
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