THURSDAY 24 November 2022
Warm-up15/10 cal assault bike15 Air squat (1s pause)15 Ring row15 Push-up15 KB Deadlift15 KB Swing15 KB Hanging high pull15 Hang power clean (Empty bar)15 Front Squat (Emtpy bar) WorkoutBarbell Conditioning“The Rumble in the Jungle”5 RoundsPartner 1: Max Cal BikePartner 2: “1 Round of BB”Partner 2: Max Cal BikePartner 1: “1 Round of BB”Rest 90s after BB parter is done - write cals down now This is a versus workout, not a work together workout Partner 1 Calories vs. Partner 2 CaloriesWhen the partner on the barbell finishes the round of BB, the partner on the bike must stop. Partners can start on barbell...
WEDNESDAY 23 November 2022
Warm-up200m Jog with 10 High knees + 10 Butt kicks every 50mAMRAP 55 Walker + Push-up10 Air squats10 Ring Rows Workout“Cassius Clay”30:00 AMRAP200m Run1 Round “Cindy”200m Run2 Rounds “Cindy”200m Run3 Rounds “Cindy”200m Run4 rounds “Cindy”and so on… Cindy: 5 pull-ups, 10 push-ups, and 15 air squats -Rest 5 minutes Core Accessories3 Sets:20 Knee raise-Hang20 Flutter Kicks10 Sitting pike pulses (legs go over ball L+R =1)20 Medball sit-ups (10/7) ...
TUESDAY 22 November 2022
Warm-upAMRAP 710 Forward arm circles10 Back arm circles10 Front + side lat raises20s Handstand hold10 Hanging knee raises20 DB Push-press (10 per side) S&TPush Press + Push JerkEvery 3:00 for 15:003+5Starting @ ~60% of 1RM Push Press working up to a heavy-From rack or floor-Keep core tight throughout (especially if you did the deadlift workout this week) Conditioning“Handcuffed Lightning”For Time21-15-9Handstand Push-UpBox JumpLine Facing BurpeesReverse burpee (with jump at the end)*Relay style start ...
MONDAY 21 November 2022
Warm-upAMRAP 7 minutes10 Bend + Bow10 KB Russian swing10 PVC GM10 KB Swing Then 2x10 Thor Ext20s Pidgeon (L)20s Pidgeon (R) 1x (Empty Bar)15 Bent over row15 Deadlift S&T2+2 Slow decent Deadlift (2s) + deadlift1+2 Slow decent Deadlift (2s) + deadlift1+1 Slow decent Deadlift (2s) + deadlift1+1 Deadlift + deadlift*Complexes (start at a moderate weight and work to a heavy set) Workout“Float Like a Butterfly, Sting Like a Bee”Every 4:00 for 16:0040 Double Unders10 TnG Deadlifts20 KB Swing (24/16) Deadlifts start at 40% of your S&T final weight (increase 10% each set) ...
FRIDAY 18 November 2022
Warm-up 2x 15 Ring Rows 15 Push-up 15 Dual DB Curls S&T Open Gym Workout 3 Rounds 20 KB Gorilla Row 10 Dual DB Bicep Curls 10 DB Renegade row Start first set as heavy as possible decrease weight each set ...
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