MONDAY 14 August 2023
Warm-up2x10 bend + bow5 Walker10 Heel touches10 Air squat10 Alt lunge Twist20 Alt DB Hang Clean + Jerk Then 50m Sled push @Half workout weight (slow and controlled) WorkoutTeams of 2:*start relay style on the closest minute.*Team time starts when the start the sled push 100 meter sled push 80/55 (divide distance as you please) Then 3 rounds of (split all reps): 4 rope climbs24 Double KB hang clean and jerks 2x24/2x1624 Double KB Front squat 2x24/2x16 ...
FRIDAY 11 August 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 Alt DB Hang clean+ Open Gym warm-up S&T Open Gym WorkoutAMRAP 8 8 DB Hang Cleans 2x15/2x10 8 DB Box Dips 8 DB Hanging high pulls (2x15/2x10) ...
THURSDAY 10 August 2023
Warm-up 3x10 PVC PT10 PVC GM20s Squat hold 10 Air squat 10 Ring rows 8 Thor Ext 5 Walkers + Push-up Then 8 Snatch grip deadlift 8 Hang power snatch 8 OH squat Workout Amanda 9-7-5 Muscle-ups (Scaled: x2 C2B/Pull-up variation) Squat snatch (60/40) (Scaled: Power Snatch) Rest 5 minutes Reverse Isabel 5-7-9 Muscle-ups (Scaled: x2 C2B/Pull-up variation) Squat snatch (60/40) (Scaled: Power Snatch) ...
WEDNESDAY 9 August 2023
Warm-upAMRAP 7 10 Air squats 10 Sit-ups10 Hanging knee raises10 push-ups Workout21-15-9-7 Jumping Squat HR Push-ups T2B 20s Wall sit hold 20s Dead Hang ...
TUESDAY 8 August 2023
Warm-upAMRAP 6 10 PVC PT10 bend and bow10 KB Deadlift10 KB Swing 10 Push Press (bar) Then 3 sets of deadlift warm-up S&T 5-5-4-4-3-3 Deadlift *Work up in weight Workout 42 -30-18 Double unders Alt KB Swing 24/16 (Scaled: Regular/russian swings) 21-15-9 Handstand push-up ...
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