Saturday Jul 9

A couple of little treats

Warm Up


3 sets 20 sec Machine sprint

10/10 Overhead KB Carry 

Specific Prep

5-3-1 @ RPE 8 Thruster CTB 

Work Out


Carry Relay

AMRAP 6 minutes

10m KB carries 32/24KG

Rest 2 minutes

AMRAP 6 minutes

Wall Walks

Score: Load + Wall Walk


You go I go (round for round)

8 rounds

12 Thrusters 42.5/30KG

12 Pull ups 


Assisted Pull Ups


Ring Row


Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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