Monday 27 May 2024
Warm-upAMRAP 610 PVC PT10 PVC GM10 Pause squat (1s)10 Ring Rows Then 2x (bar)8 Deadlift8 hang power Clean 8 Push Press8 Front squat S&TEvery 2 minutes, 6 Sets Complex of:1 Deadlift + 1 Squat clean + 1 Jerk *Squat clean is touch and go *Work up in weight, Scaling: Squat clean can be broken into power clean and front squat Rest 2 Minutes Every 2 minutes, 6 Sets 3 Deadlift (touch and go) *Work up in weight, Workout21-15-9 Deadlift 60/40 Hang Power Clean 60/40 Handstand push-up ...
Friday 24 May 2024
Warm-upAMRAP 8 8 Push-up 8 ring rows 8 Empty bar bench 8s Rope Hang 8 KB swings *Choose one variation of the workout and perform for time Workout 1 (Heavy) 10-9-8-7-6-5 Bench Press @BW 10-8-6-4-2-1Sandbag Cleans (Scaled: x2 Medball over shoulder 15kg)*1 Rope Climb each After Each Set Workout 2 (A lot) 20-18-16-14-12-10 Push-up 10--8---6--4---2--1 Sandbag Cleans (Scaled: x2 Medball over shoulder 15kg)*1 Rope Climb each After Each Set ...
Thursday 23 May 2024
Warm-up2x 8 Air Squat (2s Hold) 8 PVC PT 8 PVC Kang squat (Good morning into squat) 8 Bent Over row (bar) 8 Deadlift (Bar) 8 Hang Power clean (bar) 8 Front Squat (bar) Then *Find S&T weight S&T 12-10-8-6 Bent over row *Same weight across (Weight should be heavy enough where 12 reps is close to technical failure) Workout 5 Rounds For Time12 Deadlifts 60/409 Hang Power Cleans 60/40 7 Front Squat ...
Wednesday 22 May 2024
Warm-upAMRAP 8 10 Lat Side + front raises 10 Hanging Knee raises 10s Handstand hold/downward dog hold 10 Ring Rows 10 Push-ups S&T15 minutes MU practice: Ring/Bar/Box/Kipping Swing Workout 3 rounds: 4 Wall-walk (Scaled: Partial wall-walk/ walker + push-up) 8 Bar Muscle-ups (Scaled: Box MU OR 12 Pull-ups(or variation) + 12 DB box dips) 16 T2B (Scaled: K2E, Knee Raises) ...
Tuesday 21 May 2024
Warm-upAMRAP 8100m Jog 20 Singles/DU's 10 Bend + Bow 10 Step down, step up burpees10 kb Deadlift 10 kb Swing Workout 100m Run 42 DU's21 KB swings 24/16 21 Burpees 100m Run 42 DU's 15 KB swings 24/16 15 Burpees 100m Run 42 DU's 9 KB swings 24/16 9 Burpees ...
- 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