Workouts August 7 - August 12


Warm Up
3 Rounds
20 seconds at each
Scapula Pull  Up rectration
Ring Rows
Pass Overs
Scapula Push Ups

A/ E2M x 5
5 x Pull Ups  
5 x 5 second eccentric pull up
*add weight if completed last week otherwise repeat until completed

B/ EM x 20
a. 8-10 Prone Ring rows - Feet at height of rings
b. 8-10/side DB High Pulls
c. 8-10 BB Bicep Curls
d. Rest


Warm Up
Barbell Skills
15 mins to warm up to a heavy Squat Clean

A/ Muscle Up Clean Ladder
8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight

M-50-60-70-80-90-100 -110-120
Time cap: 20 minutes


Warm Up
Coaches Choice

A/ 10 Rounds
60 seconds
9 Thrusters 60/45
+ AMREP Bar Facing  Burpees
60 Seconds rest

*Score is total amount of burpees


Warm Up
KB Warm Up
10 sit ups + 10 Back extensions

A/  E2M x 5
5 x Deadlift @ approx 80% of 3RM
*same weight all sets

B/ EM x 20
a. 8-10 Good Mornings
b. 8-10/side  KB suitcase deadlift
c. 8-10/ DB Step Ups 24/20
d. Rest



Warm Up
EMOM x 10
a. 8-10 Beat swings *Rings for advanced
b. 15-30 Second Handstand Hold *freestanding/wall facing/ wall/ box

A/ EMOM x 24
a-250/200m row
b-20 Pull Ups
c-18/12 Cal bike
d- 20 DB Shoulder to Overhead 40/30
e- 50 Double unders
f- 16 DB Front Rack Lunges Alt


A/ For Time
Run 2.4km
50 KB Snatches 24/16
Run 2.4km

Ben Lambert