THURSDAY 3 November 2022
Warm-up2x10 Front + Side Lat raises10 Air Squats20 Alt DB Hang clean + press10 Ring Rows10 Push-up 1x empty bar10 Hang Power clean10 Front squat10 Strict press10 Push press S&TEvery 2:00 for 10:00 (5 rounds)10 Touch and go push press (From floor)Start @ 50%, increase by feel and form, do not exceed 70% WorkoutBarbell Conditioning“Macho Man”EMOM, Until Failure3 Power Cleans3 Front Squats3 Push Jerks80/60kg - scale to heavy but do-able weight, 5 rounds do-able..Stop @ 15:00 ...
WEDNESDAY 2 November 2022
Warm-up2x10 Sit-ups10 Russian twist (L+R=1)10 Supermans10 Alt Bent leg V-ups WorkoutOn the minute for 15 minutesMin 1: 25 Second L-Sit Hold (DB's on box) / Scaling: 25s max hanging knee raisesMin 2: 25 Second Hollow RockMin 3: 25 Seconds of Sit-Ups Then 10 minutes mobility/open gym ...
TUESDAY 1 November 2022
Warm-upAMRAP 7100m40 Singles10 Shoulder act10 Walkers + Push-up10 Hanging knee raises S&TSkill Work 20 minutes - aim for at least 5-6 quality sets:Muscle-Up/Progressions practiceRing MU, Bar MU, Box MU, Banded MU or Kipping Swings (high as possible) Workout15:00 AMRAP4 Burpee Bar muscle-ups100m Run15 Double Unders ...
MONDAY 31 October 2022
Warm-upAMRAP 710 Alternating Lunge twist10 Good Mornings (Hands behind head)10 Ring Rows10 Hanging knee raises 1x (Empty bar)10 Thor Ext20 Deadlift20 Bent Over Row-Focus on contracting lats S&TDeadliftSet 1: 5 Reps @ 60%Set 2: 4 Reps @ 70%Set 3: 3 Reps @ 80%Set 4: 3 Reps @ 80%+Set 5: 3 Rep Max Workout“Stripes”20:00 EMOMmin 1: 5 Wall Walksmin 2: 15 Toe to Barmin 3: 15 Box Jump Oversmin 4: 20 KB Swing 24/16kg *Scale down with 2 reps if you fail to complete a movement ...
FRIDAY 28 October 2022
Warm-upAMRAP 510 Push-up20 Alt DB hang power clean + Push press8 Empty bar reverse curl S&TOpen Gym+3xMax wrist curls L then R (10/7) - go light Workout3 SetsMax DB Pinch Grip Hold (2x10/2x7)R: 15sec15 Barbell Curls (30/20)R: 15secMax Dual KB Overhead Hold 2x24/2x16kgR: 15sec15 Barbell Strict Press (30/20)R: 60sec ...
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