THURSDAY 7 July 2022
Warm-up2x15/10 Cal bike10 Sit-up10 Jumping squat10 PVC PT10 PVC OH Squat 2x (bar)10 Hang Power Snatch10 OH Squat 1x 5 Tire flips (light) S&T12:00 EMOM1 Power Snatch + 1 Squat Snatch*choice on starting weight, increase by feel to moderate/moderate-heavy*Not a complex workout"Shrimp Gumbo"2 Rounds1 Minute on 30s offmin 1: Max Tire Flip (M: Large, F: Small) Rest 30smin 2: Max Abmat Sit-Ups Rest 30smin 3: Max Cal Air Bike Rest 30s. min 4: Max Alt DB Power Snatch (20/15) *Choose a movement to start with, progress through the movements until you've done 2 rounds of each. *Tire Flip Scaling: Double DB Deadlift + Double DB Hang Power Clean ...
WEDNESDAY 6 July 2022
Warm-up1x200m Jog AMRAP 510 Alt Lunge10 Ring row10 PVC PT10 Lat front + side raise S&T10-10-10-10Alt Back rack lunge - from the rack-Work to a moderate-heavy set, make sure you have a spotter! Workout“Monkey Business”4 Rounds for Time200m Run16 BB Back rack Lunge (40/30) - from the floor, scaling from the rack8 C2B ...
TUESDAY 5 July 2022
Warm-upAMRAP 730 Singles10 Ring rows10 Sit-up10 Alt DB Hang C&J - light S&TStrict HSPU progression4 Sets5 Strict HSPU/Kipping/Pike/Sitting pressRest 30s10 Double DB Strict Press/Push press-Work up in weight Workout"School Ties"2:30 AMRAP, :45sec rest x 4 Sets8 Toe to Bar8 Push Press (40/30)24 Double Unders*pick up where you left off ...
MONDAY 4 July 2022
Warm-up3x10 Air Squat5 Walkers + extra push-up10 Ring rows 1x (bar)15 Deadlift15 Hang Power Clean Workout“Dirty Work”AMRAP 6:50 DeadliftsMax Burpees -Rest 1 Minute AMRAP 6:40 Hang Power CleansMax jumping squats Kilos (50/35) ...
FRIDAY 1 July 2022
Warm-up2x15 Ring Rows30 Alt Hang Power clean - light DB15 Push-ups WorkoutEach movement is to be performed as a drop set before moving to the next movement.Try to go as unbroken as possible with little rest where needed 3 Rounds 10 Single arm dumbbell row10 Single arm dumbbell row10 Single arm dumbbell row R1: 25/15 20/10 15/7 R2: 25/15 20/10 15/7 R1: 25/15 20/10 15/7*Left arm for 30 reps directly into the right arm for 30 reps*Support on a box/or use a bench if preferred-Rest 1 min-10 BB Upright row10 BB Upright row10 BB Upright row R1: 45/35 40/30 35/25 R2: 40/30 35/25 30/20 R3: 35/25 30/20 25/15*Cheat...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158