Monday 13 May 2024
Warm-upAMRAP 710 Bend + Bow10 Alt lunges10 Ring Row8 KB Deadlift8 KB Swing8 Bent over row (bar)8 Deadlift (bar) 8 DB Push press (per side) S&TDeadliftEvery 2:00 minutes, 6 Sets4-4-3-3-2-2Deadstop deadlift*Work to a heavy 2 Workout21-15-9Double KB Deadlift 2x24/2x16Double KB S2O Scaled: Double DB/BB variations of movements. ...
Friday 10 May 2024
Warm-upAMRAP 7 8 Push-up 8 ring rows 8 Air Squat 8 DB Hammer curls (light 1s pause at the top) Workout For time: 21-15-9-7 DB Hang power Cleans 20/15 DB Push-ups Double DB Front squat 2x20 / 2x15 Optional finisher: 2 Rounds Max reps (capped at 10) Bench press at BW Into Bench press at 3/4 BW Into Bench Press at 1/2 BW Into Bench press (empty bar) Rest 2 minutes between sets ...
Thursday 9 May 2024
Warm-up 200m RunAMARAP 8 10 Bend + Bow 10 KB Deadlift 10 KB Swing 8 Snatch grip deadlift 8 Hang power Snatch 8 OH Squat 8 Snatch balance S&T E1:30MOM (6 rounds) Complex of: Squat snatch + Overhead Squat *Scaled: Power Snatch + 2 OH squat/OH box squat Workout 5-10-15-10-5 Power snatch 100m run Push-up ...
Wednesday 8 May 2024
Warm-upAMRAP 8 10 Bend and bow 10 Hanging knee raises 10 Sit-ups * 1 Minute of cal bike*1 Minute of row Workout EMOM 615/12 Cal Bike EMOM 6 15 V-Up (Scaled: Bent leg V-up/sit-up) EMOM 6 15/12 Cal Row EMOM 6 12/10 K2E (Scaled: Knee Raises, lying leg raises) Scaling: Scale reps down with increments of 2 ...
Tuesday 7 May 2024
Warm-up AMRAP 7 20 Singles/Double unders 10 Front + Side lat raises 5 Walkers 10s Handstand hold 10 DB Push press per side 10 KB Swing S&T (20 mins) 4-4-3-3-2-2 Push Press (from rack)*Work to a challenging weight *Double under practice in remaining time Workout Buy In: 100 Double Unders (x3 singles) 3 Rounds for time 21 KB Swing 15 Pull-up 5 Wall-walks (Scaled wall-walk, Walker + Push-up) Cash out: 100 Double Unders (x3 singles) ...
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