MONDAY 12 June 2023
Warm-upAMRAP 510 PVC PT10 PVC Kang Squat https://www.youtube.com/watch?v=C6T48A-m16A10 Box step-ups10 KB swing 1x (bar)10 Hang Power Snatch10 OH Squat10 Snatch Balance S&TSnatch ComplexEvery 2:00 minutes, 6 Sets, Complete the following:1 Hang Snatch1 OH SquatRest 15 seconds (minimum)1 squat Snatch (Scaled: power snatch) Workout“Sick Love”4 Sets, For Reps:3 minute AMRAP4 Box Jumps4/4 Single Arm Kettlebell Snatches 24/16 Scaled: DB Snatches12 Air SquatsRest 1:00 minute between sets ...
FRIDAY 9 June 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 KB swings WorkoutFor time:21-15-9 DB Box dips KB Swings 24/16 9-15-21 DB Push-ups KB Curls 24/16 ...
THURSDAY 8 June 2023
Warm-up *Bar handling 2x 10 Bend and bow 10 Air Squat 10 Thor Ext 10 heel touches 10 Deadlift (Bar) 10 Hang power clean (Bar) 10 Push press (Bar) 10 Front Squat (Bar) S&T 15 Minutes Clean (squat or power) & Jerk *Work up to a max of 85% no more *Focus on catching clean and not "walking out" reps Scaled: Clean & jerk intro and basics Deadlift + Clean first pull differences Second pull + turnover Jerk Workout “Peekaboo”3 Rounds for Time18 Wall Balls 20/14lb, (10/7kg)15 Deadlift9 Power Clean6 Front SquatLoad: (70/45kg) ...
WEDNESDAY 7 June 2023
Warm-up AMRAP 6 20 Singles 10 Sit-ups 20s plank 10 Russian twist (L+R =1) S&T 15 minutes Work up to a max set DU's/singles Workout “Bachelor Party”2x30 V-ups30 Double Unders30 Supermans30 Double Unders30 Sit-ups30 Double Unders ...
TUESDAY 6 June 2023
Warm-up 2x 10 Bend and bow 10 Lunge twist 10 heel touches 10 Hang Power Snatch (bar/PVC) 10 Snatch Grip Deadlift (Bar/PVC) 10 Snatch Balance (bar/PVC) Scaled: OH Box squat Workout “Isabel”30 Snatches 135/95lb, (61/43kg) Rest 5 minutes Snatch10:00 EMOMmin 1-3: 3 Reps @ 60-65%min 4-6: 2 Reps @ 65-70%min 7-8: 2 Reps @ 70-75%min 9-10: 1 Rep @ 80% Scaled: 60 Alt DB Snatches Rest 5 Minutes Death by KB swing ...
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