Jenny
AMRAP
20mins
- ·
20
Overhead Squats (20/15)
- ·
20
Back Squats
- ·
Run
400m
Friday, June 30, 2023
Thursday, June 29, 2023
Friday 30th June 2023
Pull Ups
- · 6 x 3 reps
Kipping
Skills
Donny
21-15-9-9-15-21
- ·
Deadlift
(100/65)
- ·
Burpees
Wednesday, June 28, 2023
Thursday 29th June 2023
Band Press Downs
- ·
3
x 20
Band Good
Mornings
- · 3 x 20
For Time
- · 20 Sumo Deadlift High Pulls
- · 5 Wall Walks
- ·
16
SDLHP
- ·
4
Wall Walks
- ·
12
SDLHP
- ·
3
Wall Walks
- ·
8
SDLHP
- ·
2
Wall Walks
- ·
4
SDLHP
- ·
1
Wall walk
Tuesday, June 27, 2023
Wednesday 28th June 2023
Arm Bar
- ·
3
each side – hold 10 secs
5 Rounds
- ·
50
Double Unders
- ·
12
Snatches (40/30)
Monday, June 26, 2023
Tuesday 27th June 2023
Strict Press
- · 3
x 3 reps
Chin Ups
- · 4 x 3 reps
EMOM
18mins
- ·
5
Push Ups
- ·
10
Crunches
- ·
15
Squats
Sunday, June 25, 2023
Monday 26th June 2023
EMOM 10mins
- ·
5
Devils Presses
- ·
5
DB Thrusters
AMRAP
15mins
- ·
Sprint
Driveway
- ·
Farmers
Carry Driveway
- ·
10
Box Step Over
- ·
10
Pull Ups
Friday, June 23, 2023
Saturday 24/06/2023
Schmalls
Run 800m
Then 2 rounds
of:
- · 50 Burpees
- · 40 Pull Ups
- · 30 Pistols
- · 20 KB Swings
- · 10 Handstand Push Ups
Run 800m to
finish
Scale as
required
Thursday, June 22, 2023
Friday 23rd June 2023
Snatch Grip Deadlift
- · 5 x 3 reps
AMRAP 12mins
- · 10 Single Arm KB Swings – Left
(24/16)
- · 10 Single Arm KB Swings Right
- · 15 Box Jumps
- · 20 Crunches Knee to opposite elbow
Wednesday, June 21, 2023
Tuesday, June 20, 2023
Wednesday 21st June 2023
Weighted Pull Ups
- ·
6
x 4 reps
Running
Annie
Driveway
Sprints (down & back is 1)
- · 5-4-3-2-1
Sit Ups
- · 50-40-30-20-10
Monday, June 19, 2023
Tuesday 20th June 2023
Hang Squat Cleans
- ·
4
x 3 reps
5 Rounds
- ·
5
Deadlifts (120/85)
- ·
12
Pistols (single leg squat)
- ·
12
Burpees
Sunday, June 18, 2023
Monday 19th June 2023
Glute Bridges
- ·
4
x 12 reps
Good
Mornings
- ·
4
x 12 reps
AMRAP
18mins
- ·
16
Alternating KB Snatches (24/16)
- ·
14
Push ups
- ·
12
Toes to Bar
Friday, June 16, 2023
Thursday, June 15, 2023
Friday 16th June 2023
Strict Pull Ups
- ·
4
x 8 reps
DT
5 Rounds
- ·
12
Deadlifts (70/45)
- ·
9
Hang Power Cleans
- ·
6
Push jerks
Wednesday, June 14, 2023
Thursday 15th June 2023
Thursday 15/06/2023
5 Rounds
- · Run 400m
- · 15 Overhead Squats (40/30)
Tuesday, June 13, 2023
Wednesday 14th June 2023
Hope
3 Rounds
- · Burpees
- · Power Snatch (35/20)
- · Box Jumps
- · Thruster (35/20)
- · Chest to Bar Pull Ups
Fight Gone
Bad format - one minute at each exercise for max reps. On the call of “rotate”,
immediately move to the next exercise. Rest 1 minute after all 5 exercise are
done.
Monday, June 12, 2023
Tuesday 13th June 2023
Front Squats
- · 5 x 3 reps
5 Rounds
- · 20 Russian KB Swings (24/16)
- · 18 Overhead Lunges
- · 16 Pull Ups
- · 12 Burpees
Saturday, June 10, 2023
Thursday, June 8, 2023
Wednesday, June 7, 2023
Thursday 8th June 2023
Overhead
Squats
- ·
4
x 2 reps
18-15-12-9-6-3
- ·
Deadlift
(60/45)
- ·
Box
Jumps
- ·
Toes
to Bar (Knee Raises)
Tuesday, June 6, 2023
Wednesday 7th June 2023
Sumo Deadlift
- ·
5
x 3 reps
4 Rounds
- ·
20
DB Snatches (20/12.5)
- ·
16
Wall Ball
- ·
12
Burpees
Monday, June 5, 2023
Sunday, June 4, 2023
Monday 5th June 2023
Murph
- ·
Run
1600m
- ·
100
Pull Ups
- ·
200
Push Ups
- ·
300
Squats
- ·
Run
1600m
Break this
up and/or scale it any way.
It’s an endurance workout so look to working from 45mins to an hour as a guide.
Friday, June 2, 2023
Saturday 3rd June 2023
Blake
4 Rounds
- · 100 foot overhead walking lunge
(20/15)
- · 30 Box Jumps
- · 20 Wall ball
- · 10 Handstand Push Ups
Thursday, June 1, 2023
Friday 2nd June 2023
Linda
10-9-8-7-6-5-4-3-2-1
- ·
Deadlift
(100/65)
- ·
DB
Bench Press (20/12.5)
- ·
Squat
Clean (45/35)
For time.
Semi finals version, weights adjusted.
Squat cleans are one movement, not a power clean & front squat. This will
be a new skill to learn for some.
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