THURSDAY 17 November 2022
Warm-up AMRAP 5 minutes 10 Air squat 20 Singles 10 PVC PT 10 PVC GM 2x 10 Push-press 10 Front Squat 5 Thruster Workout KingPin 100 Double Unders 20 Thrusters 40/30 -rest 4:00- 90 Double Unders 18 Thrusters 40/30 -rest 4:00- 80 Double Unders 16 Thrusters 40/30 -rest 4:00- 70 Double Unders 14 Thrusters (95/65) ...
WEDNESDAY 16 November 2022
Warm-up 2x 10 PVC GM 10 PVC PT 10 KB Deadlift 10 Thor ext 20s Pigeon L then R S&T 12-10-8-6-4 Bent over row -Work up to a heavy set -Prioritize position over weight Workout For time: 21m handstand walk/Bear crawl 10 toes-to-bars 10 double kettlebell deadlifts 14m handstand walk/Bear crawl 12 toes-to-bars 12 double kettlebell deadlifts 7m handstand walk/bear crawl 14 toes-to-bars 14 double kettlebell deadlifts 60-ft. handstand walk 16 toes-to-bars 16 double kettlebell deadlifts 2x24/2x16 ...
TUESDAY 15 November 2022
Warm-up 2x 10 Front + side lat raises 10 Pause squat 10 Thor ext 10 PVC PT 10 PVC OH Squat 20s Pigeon (L then R) 1x (bar) 10 Hang Power Snatch 10 OH Squat 10 Snatch Balance S&T 1-1-1-1-1-1 Hang squat snatch Work up to a heavy Scaled: Hang power + OH (or any other variations box, bag etc) Workout 30 Squat Snatch + OH Squat complexes (60/40) ...
MONDAY 14 November 2022
Warm-up 15/10 cal bike 20 KB Deadlift 20 KB Swing 10 Walker + push-up 20 Ring Rows 20 Air Squat 20 Hang power Snatch (Empty bar) 20 OH Squat (Empty Bar) Workout For Time “Sandlot” Teams of 2 100/70 Cal Assault Bike 100 American KBS 24/16kg 100 Lateral Burpee Over Partner 20 Rope Climbs 15ft *Split all reps, Do movements in any order but once you start a movement it has to be finished before moving on ...
FRIDAY 11 November 2022
Warm-upAMRAP 5 minutes5 Walker + push-up10 KB Hanging High pull (light)10 Alt DB Curl (light)+Open gym warmup S&TOpen Gym Workout3 Rounds for reps, 1 min for each movement:DB Bench press (15/10)Barbell Hanging high-pull (20/15)DB Box dipsBarbell reverse curl (20/15)Rest 2 min *Score is the lowest rep round of each movement summed ...
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