MONDAY 4 September 2023
Warm-upAMRAP 610 PVC PT10 PVC GM10 Push-up10 Alt Lunge20s Handstand hold10 Alt DB Hang Snatch Workout“Madame President”Teams of 2100/80 Push-Ups60 Alternating Dumbbell Snatch28m Single Arm Overhead Walking Lunges20 Alternating Wall Walks (Scaling: Walker + Push-up/Scaled WW)28m Single Arm Overhead Walking Lunges60 Alternating Dumbbell Snatch100/80 Push-Ups Dumbbell Load: 22.5/15 ...
FRIDAY 1 September 2023
Warm-up 2x 33m Sled walk (empty sled) 3x 10 Double DB Hammer curl (light) 10 Ring Rows 10 Alt Lunge twist 10 Box step-ups Workout (Alt: any benchmark "girl" workout) 33 Empty bar curls Alt: hang power clean 33 Empty bar Front squat 33 Empty bar strict press 33 Empty bar box step-ups (back rack) 33 Empty bar reverse curl 33 Strict chin ups Alt: pull-ups *Every break: 2x 33m Sled push 20kg/10kg Break = putting bar/down - even between movements (chin-up transition is free). Can rest holding bar in the resting position for that movement. *Work from top to bottom ...
THURSDAY 31 August 2023
Warm-up2x 10 push-up 10 Supermans 10 ring row 10 Bend + bow S&T Accumulate: 1:30 dead hang 1:30 wall sit Workout 7-9-15 DB Push-ups Scaled: push-up/incline push-up DB Renegade Rows L+R =1 Scaled : BOR 9-15-21 HR Push-ups Ring Rows ...
WEDNESDAY 30 August 2023
Warm-up200m run AMRAP 610 Front + side lat raises (2.5/1.5)20s Handstand/pike/ plate OH hold10 Ring row10 Hang power clean (bar) 10 Push press (bar) *Scaled, Double DB or alternating hang clean +jerk S&T3 Max sets of handstand push-up/pike push-up/sitting press Rest 3 minutes between sets. *Have to use mats, focus on working with the legs and riding the momentum. *Sitting press, focus on strict form and pressing DB's close to the ears. Workout200m run 15 Hang power clean + jerk (50/35) 15 pull-up 200m run 9 Hang power clean + jerk (50/35) 9 pull-up 200m run 7 Hang power clean + jerks (50/35) 7 pull-ups 200m run 5 Hang power clean + jerks (450/35) 5 pull-ups ...
TUESDAY 29 August 2023
Warm-up2x10 PVC GM 10 PVC Back squat (1st round - 1second pause. 2nd round - no pause) 15 Second squat hold 10 Air squat 7m Duck walk 20s Pidgeon (e.s) 10 Sit-up S&T (25 minutes)4 sets of 3 pause back squat (1s) Start at ~50% of 1RM squat and work to a heavy set. Pause 1 second at the bottom (try to drive out of a completely static position, no bounce) Then 3 sets of 3 back Squat Start at ~65% of 1RM and work to a heavy set (focus on controlled decent and explosive drive) Then 2 sets of 15 back squat At 40% of 1rm. Keep as unbroken as possible, quick...
- 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