THURSDAY 10 November 2022
Warm-up2x15 PVT PT15 PVC GM10 Ring row5 Walkers20s Handstand hold 2x10 Hang power clean10 Push Press Workout21-15-9 Reps For TimePower clean (60/40)Handstand Push-Ups -Into 15-9-7Push-pressRing Row ...
WEDNESDAY 9 November 2022
Warm-up3x40 Singles10 PVC PT10 PVC GM10 PVC OH Squat10 Ball slams (light) Workout"Scarface"For Time (Hard cap at 25 minutes):50 Power Snatch 35/25kg100 Double Unders50 Overhead Squats 35/25kg100 Double Unders25 Devils Press 2x15/2x10100 Wall Balls 10/7 *Get how fast or how far into the workout you can get in the time cap. ...
TUESDAY 8 November 2022
Warm-up2x15 Russian Twist (L+R=1)10 Sit-up15 Hanging knee raises10 Push-ups S&TPair up (you go I go)Each team member does:15 Bar Pull-Overs/Box-assisted/Skin the cat/3x Max sets of strict (as possible) knee raises Bar Pull-over: https://www.youtube.com/watch?v=oED8alojlhcSkin the cat (ringS): https://www.youtube.com/watch?v=Gc0CNL5eOlE*Use the high rings but make sure rings are low enough so you can bail out - have a spotter! Workout25-20-15-10-5T2BPush-up -Rest 2 minutes Then 25-20-15-10-5Ball-slam (10/7)Sit-up ...
MONDAY 7 November 2022
Warm-upAMRAP 78 Air Squat (1s pause at bottom)8 Thor Ext5m Crab walk left + 5m crab walk right20s Pidgeon left + 20s Pidgeon right 1x Empty bar10 Pause squat (2s)10 Squat S&T4-4-3-3-2-2Back SquatWork to a heavy double WorkoutFor Time30 Thruster 35/2530 Pull-up6x7m Dual DB Lunge 20/15 (one DB in Front rack the other OH - swap hand position every 7m) ...
FRIDAY 4 November 2022
Warm-up3x10 Push-up10 KB Deadlift10 KB Swing20s Handstand hold S&T3 Rounds10 Bench Press (1/2 BW, 3/4 BW, 1/1BW)100m Dual KB Overhead Carry (2x24/2x16)10 Bent Over Barbell Rows (40,50,60) (30,40,45)100 Dual KB Farmers Carry (2x24/2x16) Workout“Lost in Translation”3x3 Rope Climbs9 Dual DB Power Clean and Jerk 2x25/2x15kg12/9 Calorie bike ...
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