THURSDAY 25 August 2022
Warm-up3x20 Db Push press (!0 per side)10 Box step-ups10 Jumping squat (1s pause at the bottom)10 Front + side lat raise Workout21-15-9:Wallballs (7/5)Box Jumps -Rest 2 minutes 15-9-7:Wallballs (10/7)Box Jumps -Rest 2 minutes 7-5-3:Wallballs (15/10)Box Jumps ...
WEDNESDAY 24 August 2022
Warm-up*In any order15/10 Cal bike20 Alt Lunges20 Alt DB Hang Clean + Jerk20 KB Deadlift20 KB Swings20 Ring rows20 Air Squat WorkoutThe Alpaca (PS Style)For time:Teams of 2: 100m Sled (30/25) (Split)24 C2B (Split)40 double KB hang clean and jerks (2x 24/16) -Rest 1 minute 100m Sled (40/30) (Split)24 C2B (Split)30 double KB hang clean and jerks (Split) (2x 24/16) -Rest 1 minute 100m Sled (50/35) (Split)24 C2B (Split)20 double KB hang clean and jerks (Split) (2x 24/16) *Relay style, team 2 starts as soon as team 1 is done with a movement (if you work fast you get to rest until the team in front of...
TUESDAY 23 August 2022
Warm-up3x30 Singles10 Sit-ups10 Ball slams10 Hanging knee raises S&TNot for time:80 Side to side hanging knee raises (strict & high as possible) *Scaling: Knee raises Workout8 Rounds For Time:8 Weighted AbMat Sit-ups (10/7)16 Double unders8 Medball over shoulder (10/7) ...
MONDAY 22 August 2022
Warm-upAMRAP 510 Air Squat10 Ring row10 KB Deadlift10 KB Swing Then 1x10s Squat hold + 10 Jumping squat10 Thor Ext 2x8 Snatch Grip Deadlift (Bar)8 Hang Power Snatch (Bar)8 OH Squat (Bar) S&T25 minsWork to a heavy complex1 Snatch Grip Deadlift+1 Squat snatch (Scaling: power + OH squat) WorkoutFor time:15- 9 - 7Unbroken Snatch @ 40-50% of your 1 Rm. *Idea is to keep good positions on the way down and stay unbroken on sets, choose something that is light enough to do that *Scaled: Broken ...
FRIDAY 19 August 2022
Warm-up3x10 Ring Row10 Push-up20 DB Strict press (10 per side)20 Db Hang Clean (10 per side) S&TOpen Gym WorkoutAmrap 5 min10 Reverse curl (bar)10 Strict press (bar)--2 min rest--Amrap 5 min10 Plate front raise 10/510 Standing plate tricep ext 10/5--2 min rest--Amrap 5 min10 Alt DB Bench Press (2x20/2x15)10 Push-up ...
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