THURSDAY 13 October 2022
Warm-up3x10 PVC PT10 Air Squat10 Ring rows10 Arm circles forward + 10 back20 DB Push press (10ps) Workout“Open House”20:00 AMRAP6 Double DB Shoulder to Overhead (As heavy as form allows)5 Bar Muscle-Ups8 Double DB Overhead walking lunges ...
WEDNESDAY 12 October 2022
Warm-up3x30 Singles10 Ring rows10 Hanging knee raises S&T12:00 EMOMMin 1: 5 Bench Press @ 60%Min 2: 5 Pendlay Row *speed off the floor Workout“Mock! Yeah! Ing! Yeah!”12:00 AMRAP6 Renegade Rows 2x20/2x15 (push up + L + R = 1)24 Running Single Unders10 Toe to Bar20 Double Unders ...
TUESDAY 11 October 2022
Warm-up AMRAP 10 Dynamic stretching 7m Walking knee grabs 7 Bend + Bow 8 Walking Heel touches 8 Walking lunge twist 20s Pidgeon L 20s Pidgeon R AMRAP 810 PVC PT10 PVC GM10 KB Deadlift10 KB Swing10 Box Step-ups Workout“A Series of Unfortunate Events”10:00 AMRAP4 Alt Devils Press 20/156 Box Jump Overs10 American KBS 24/16 ...
MONDAY 10 October 2022
Warm-up3x10 Air squat10 Thor Ext20s Pidgeon (L)20s Pidgeon (R) 1x10 Front Squat (empty bar)10 Back Squat (empty bar) S&TFront Squat + Back SquatEvery 3:00 for 15:002 Front Squats + 4 Back Squats*start @ ~60% of Front Squat and increase gradually Workout“Liar Liar”For Time150 Wall BallsEMOM, starting at 0:00Complete 3 Power cleans (60/40) ...
FRIDAY 7 October 2022
Warm-up2x15 PVC PT15 PVC GM10 Empty bar bent over row (Supinated)10 Alt Heel touches10 Front + side lat raises S&TOpen gym WorkoutAMRAP 4 Minutes8 Push-ups8 Weighted sit-ups (10/7)-rest 2 Minutes- AMRAP 4 Minutes8 Supinated Bent Over Rows (40/30)8 Manual Hamstring curls-rest 2 Minutes- AMRAP 4 Minutes8 Alt V-UPs8 Mountain Climbers (L+R=1) https://www.youtube.com/watch?v=rYLpvcDWVt4 ...
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