MONDAY 31 July 2023
warm-upAMRAP 630 Singles10 Air squats10 Ring rows10 Hanging knee raise10s Handstand/pike hold8 Hang power clean8 Front squat S&T Every 2:00 minutes, 5 Sets, Complete the following:1 Hang Squat snatch Rest 20 seconds1 Squat Snatch *Work to a heavy weight Workout4 Rounds For Time:40 Double Unders20-15-10-5Snatch (40/30)OH Squat (40/) ...
FRIDAY 28 July 2023
Warm-up3x10 Ring rows10 Push-ups10 Banded curls (light) 15/10 Cal bike Workout2-4-6-8-10-12-14-16-18-20 DB Box Dip KB Sumo deadlift High Pull 24/16 Bench Press 40/30 ...
THURSDAY 27 July 2023
Warm-up3x10 PVC PT10 PVC GM20s Squat hold 10 Air squat 8 Thor Ext 5 Walkers + Push-up10 Alt Lunges Workout“Swolly night”50 Alt OH Plate Lunges (15/10) 40 Burpees30 Plate squats (15/10) 20 Plate Ground-to-Overhead (15/10)10 Wall Walks20 Plate Ground-to-Overhead (15/10)30 Plate squats (15/10)40 Burpees 50 Alt OH Plate Lunges (15/10) ...
WEDNESDAY 26 July 2023
Warm-upAMRAP 7 10 Bend + Bow10 Ball slams10 KB deadlift 10 Hanging knee raises Workout1k Run 15-9-7-9-15 Deadlift 90/60 Weighted sit-ups (15/10) Ball slams 15/10 ...
TUESDAY 25 July 2023
Warm-upAMRAP 610 Air squat 5 Jumping squat10 bend and bow10 KB Deadlift10 KB Swing Workout Teams of 2:“Hurry Up and Wait” 3 Rounds 80 Alt DB snatches (22.5kg - 20kg - 15kg / 15kg -12.5kg - 10kg)*Partner Holds Dual KB Front Rack Hold 2x24/2x1680 Wall Balls 10/7*Partner holds KB Farmers hold 2x24/2x16 *DB weight decreases every round *All reps split *One working at a time, partner has to hold for reps to count *Scaling: Holds - DB holds Wall balls - Medball thrusters ...
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