THURSDAY 21 July 2022
Warm-up3x10 Push-ups10 Ring Rows 1x (bar)10 Front Squat (1s pause)10 Hang Power Clean Workout21 Hang squat cleans 45/3015 Ring Dips21 KB Swing (24/16) 15 Hang squat cleans 45/3015 Ring Dips15 KB Swing (24/16) 9 Hang squat cleans 45/3015 Ring Dips9 KB Swing (24/16) Ring dip scaling: Negative Ring dips/Box DB Dips (Scaling help with feet) KB Swing scaling: Russian swing ...
WEDNESDAY 20 July 2022
Warm-upAMRAP 65 Air Squat5 Jumping Squat10 Hanging knee raises10 DB Push press (10 per side) WorkoutRun 200m1 Round5 Deficit HSPU10 T2B15 Wall Balls (10/7) Run 200m2 Rounds5 Deficit HSPU10 T2B15 Wall Balls (10/7) Run 200m3 Rounds5 Deficit HSPU10 T2B15 Wall Balls (10/7) Deficit: M: 15Kg Plate + 10kg PlateF: 15Kg Plate ...
TUESDAY 19 July 2022
Warm-upAMRAP 740 Singles10 Ring Rows10 Air Squat 1x (Bar)10 Hang Power Snatch10 OH Squat (Scaling: Box OH Squat/PVC)10 Snatch Balance (Scaling: PVC/Box OH Squat) S&TEvery 2 mins for 6 roundsNot a complex:1 Hang Power Snatch1 OH Squat1 Squat snatch Scaling:1 Hang Power Snatch2 OH Squat/Box OH Squat1 Power Snatch *Work up to a Moderate/Moderate-heavy weight Workout3 Rounds:30 Double Unders15 Pull-ups30 Dumbbell Hang Snatches (20/15) ...
MONDAY 18 July 2022
Warm-up3x10 Air Squat10 Lat Front + Side raise10 Alt Lunge WorkoutBuy In14 OH Plate Lunge (15/10) 4 rounds15 Double KB Front Squat 2x24/2x16 (Scaling: Weight or Single KB Goblet Squat)28 (4x7m) Meter Double KB overhead carry (Scaling: Plate OH carry) Cash-out14 OH Plate Lunge (15/10) ...
FRIDAY 15 July 2022
Warm-up3x10 Push-ups10 Ring rows10 Empty bar bench10 Lat + Front Raise Some Cues:Bench: Upper back squeezed and pressed into the bench Elbows slightly tucked Start with eyes right under the bar S&T10-10-10-10Double DB Bench Press+Superset: 10 DB Box dips*Same moderate weight across all sets Some Cues:Dips:Focus on leaning over forward so your chest does the work- you should have no shoulder discomfort on this! WorkoutTeams of 2 (Split evenly):For time:60 Cal Assault Bike60 bench presses 40 Cal Assault Bike40 bench presses 30 Cal Assault Bike30 bench presses Bench @BWAlternate: Double DB Bench (Heavy DB;s) Alternate Workout: Any benchmark "Girl" workout *Be sure to ask for warm-up...
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