MONDAY 2 October 2023
Warm-upAMRAP 710 Bend + Bow10 Alt lunges10 Ring Row8 KB Deadlift8 KB Swing8 Bent over row (bar)8 Deadlift (bar) S&TDeadliftEvery 2:00 minutes, 4 Sets4-3-3-2-2Deadstop deadlift*Work to a heavy 2 Rest 2 minutes 10-8-6@50% of maximum weight in part 1 - Rest to recovery between sets Workout21-15-9Front rack lunges 40/30(L+R =1)HR Push-ups ...
FRIDAY 29 September 2023
Warm-up3x 20 Singles10 Ring rows10 Double db hang power clean (light)10 Push-ups S&TOpen Gym Workout4 Rounds80 Double unders 20 DB Box Dips 20 Double DB Hang Power Clean 2x20/2x15 ...
THURSDAY 28 September 2023
Warm-upAMRAP 7 10 Front + Side Lat raise (2.5/1.5)5 Walkers10 Ring rows 10 Deadlift10 Hang power clean10 Push pressScaled: double DB S&TPush press (from the floor)6 sets of 3 repsStart light (~35% of 1RM) an work to a heavy set of 3*Scaled: From rack*Brace core and glutes, pop and push head through Workout3 Rounds15 Deadlift9 Hang Power Clean7 S2O60/40 Scaled: Double DB ...
WEDNESDAY 27 September 2023
Warm-up3x10 Sit-ups10 Ring Rows10 hanging knee raises5 Walkers + Push-up Workout4 Rounds20 Russian Twist (15/10) (L+R =2)10 C2B20 Alt V-ups10 Burpee to plate ...
TUESDAY 26 September 2023
Warm-upAMRAP 710 PVC PT10 PVC GM10s Handstand hold10s Squat Hold7m Duck walk10 Jumping squat10 Back Squat (bar)10 Front Squat (Bar) S&T (25 minutes - this is a lot of work, quick but sufficient rest between sets)3-2-2-1Pause Back squat (1 Second)*Start at ~40% of 1RM BS and work up to a heavy. 2-2-2-2Back Squat*Start at ~70% of 1RM BS and work up to a heavy Workout21-15-9Double DB front squat (2x20/2x15)HSPU ...
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