THURSDAY 1 September 2022
Warm-upAMRAP 610 Sit-ups10 KB Deadlift10 KB Swing10 Jumping squat S&T20 minutes55 sets of 4Box squat*Box right at parallel (adjust with mats)*hold tension in the core and explode up on each rep Workout"Nick the Pig"8:00 AMRAP8 Goblet Squat 24/16kg8 KB swings 24/16kg8 Box JumpsGoal: 4+ Rounds ...
WEDNESDAY 31 August 2022
Warm-upAMRAP 68 supermans10 Sit-ups8 Russian twist unweighted (l+R=1)10 Hanging knee raises S&T15 Minutes5 sets of 10Half turkish get-up (5 left then 5 right) WorkoutFor Time:3-6-9-12-15-12-9-6-3V-UpsRussian Twist (15/10 plate) (over and back = 1)Hollow Hold (sec=rep) https://www.youtube.com/watch?v=mQlMmwxqMSM ...
TUESDAY 30 August 2022
Warm-upAMRAP 510 Air Squat10 Ring rows10 Tuck jumps AMRAP 5 (bar)10 Hang Power clean10 Front Squat10 Push Press S&TSpecific Plyometric Work3 Sets, For Quality5 Broad Jumps*Stick Landing, proper squat*Score is the shortest distance jump Workout"Omar"Every 90sec for 12 rounds (6 at each station), Alt Stations Station 1:*Not a complex1 Pause Power Clean1 Squat Clean (or power + front squat)1 Jerk*increasing weight*pause 1sec, below knee50%-55%-60%-65%-70%-75% of 1RM C&J Station 2:Option 1: 7 Bar Muscle-UpsOption 2: 9 Kipping/Butterfly C2B Pull-UpsOption 3: 9 Kipping/Butterfly Pull-UpsOption 4: 8 Strict Pull-UpsOption 5: 9 Banded/jumping/box Pull-Up*You can choose any option every time you come to this station - choose something challenging...
MONDAY 29 August 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.*We'll re-test and see if we can improve next time ...
FRIDAY 26 August 2022
Warm-upAMRAP 510 Push-up20 Alternating lunge10 Ring rows Workout (Alt: Any missed workout from this week) Do parts in any order:Part 1:3x16 DB Box dips16 DB Bent over alternating Rows (2x20/2x15) Part 2:3x16 Ring Rows16 DB Deficit Push-ups (2x20/2x15) Part 3:16 Bulgarian split squat (8 per side) (2x20/2x15)16 Alternating jumping lunge ...
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