Monday 22 July 2024
Warm-up AMRAP 8 10s Squat hold 10 Air Squat 5 Walkers 20s Pidgeon stretch each side 8 Front squat (bar) 8 Push press (bar) 4 thrusters (bar) S&T Every 1:30 (6 rounds) Back squat 4-4-3-3-2-2 First rep has a 2 second pause *Work up in weight Workout "Omar" [HERO] For Time: 10-20-30 Thrusters (43/30) 15-25-35 Bar-Facing Burpees *U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier. ...
Friday 19 July 2024
Warm-up 3x 10 Push-up 10 Ring Rows 10 BB curls S&T Open gym 15-20 minutes Workout (alt: any benchmark)21-15-9 Bench press BB @ +-1/2 BW (Scaling: DB Push up or BB Bench press) Reverse Curl BB @ 30/20 (Scaling: double DB hang power clean 2x15/2x10) 1 Rope climb ...
Thursday 18 July 2024
Warm-upAMRAP 85 Walkers + push-up10 Bend + bow 10 PVC PT 10 PVC GM 10 Box Step-ups 8 Snatch grip deadlift (bar) 8 Hang Power snatch (bar) Workout "Necessary Evil" For Time: 80 Box Jumps On the Minute [Starting at 0:00]: 3 Power snatch 40/30 ...
Wednesday 17 July 2024
Warm-up AMRAP 8 20 Singles/doubles 10s Handstand/pike/overhead plate hold 10s Squat hold 10 Jumping squats Workout AMRAP 12 3 Muscle Up (scaling: 3 box mu/5 c2b/6 Pu or ring row) 5 Handstand push-up 15 Wall-balls (10/7) 30 Double-unders ...
Tuesday 16 July 2024
Warm-up2x 100m jog 10 PVC PT 10 PVC GM 5 Walkers 10 Sit-ups 10 Hanging knee raises S&T Accumulate: 2 Minutes of knee raise hang (scaling: adjust time 1:30/1:00 and/or adjust height of knees - keep the angle constant and challenge yourself) Workout "Hold Still" 5 Rounds For Time: 200 Meter Run 30 Sit-ups 20 Burpees 10 T2B ...
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