Monday 15 July 2024
Warm-up AMRAP 8 10 Bend + Bow 10 Air Squat 10 Ring rows 20s Pidgeon stretch each side 8 Hang power clean (bar) 8 Push press (bar) 8 Front Squat (bar) S&T Every 1:30 (6 rounds) Complex of: Squat Clean+ Front squat + Jerk (Alt: Power + 2 FS + Jerk) *Work up in weight Workout 15-12-9-6-3: Power Cleans (50/35) Pull-ups Front Squats (50/35) Push-up ...
Friday 12 July 2024
Warm-up 3x 10 Push-up 10 Ring Rows 10 BB curls Workout (alt: any benchmark)100 KB Upright rows 16/12 100 DB Box dips 100 Double DB Hammer curls/Hang power clean 2x15/2x10 *Partition in any way ...
Thursday 11 July 2024
Warm-upAMRAP 75 Walkers + push-up10 Bend + Bow 8 Hang Clean 8 Push press Workout 10-9-8-7-6-5-4-3-2-1 Clean And jerk Lat Burpee over bar Weights: M: 40-45-50-55-60-65-70-75-80-90 F: 25-30-35-40-42-45-50-52-55-60 Scaling: Use any manageable progression of weight - 1,2,3 or 5 kilo jumps RX+: Unbroken sets of clean and jerk ...
Wednesday 10 July 2024
Warm-up AMRAP 8 20 Singles/doubles 8 Sit-ups 8 KB Deadlift light 8 KB swings light Workout 50-40-30-20-10 Double Unders Weighted sit-ups 10/7 KB swing 16/12 Alt v-ups ...
Tuesday 9 July 2024
Warm-up2x 10 Air squat 10 PVC PT 10 PVC GM 10 Med ball Slam (light) 10 Push press (bar) 10 Front squat (bar) "Equilateral" 4 Rounds: Min 1: 10 S2O 40/30 Min 2: 12 Front squat 40/30 Min 3: 14 Medball cleans 10/7 Min 4: 16 Medball slams 10/7 Min 5: 1 Minute Rest ...
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