20/08

GROUP A A. Strict HSPU; AMRAP in 1 min; rest 2 min B. Strict Pullup @ 2010; AMRAP in 1 min; rest 2 min C. Strict Ring Dip @ 2010; AMRAP in 1 min; rest 2 min D. Strict Chinup @ 2010; AMRAP in 1 min; rest 2 min E. Teams of 3; 15 min…

15/08

A. Snatch Hi Pull. Squat Snatch; 1.1 EMOM for 10 min – keep it moderate B. OHS @ 30×1; 2-3 reps; x5, rest 2 min – build on last week. tempo and reps changed C. Powell Raise @ 3010; 8-12 reps; x3 D. DB Ext Rot @ 3010; 8-12 reps; x3

14/08

WARMUP = 7 min double under practice + 7 Min AMRAP; 10 goblet squat 10 hand release pushup + Rest 3 min + 7 min AMRAP; 30 double unders 20 ABMAT situp + rest 3 min + 7 min AMRAP; burpee box jump + rest 3 min + Side plank; 3 min to accumulate ALAP…

13/08

GROUP A A1. HSPU; AMRAP(-1); x5, rest 60 sec A2. Bent-Over DB/KB Row @ 30×1; 8-10 reps; x5, rest 60 sec A3. Ring Dip @ 3010; AMRAP; x5, rest 60 sec A4. STRICT Pullup @ 2020; AMRAP; x5, rest 2 min B. NURPEE Beep-Test Every 30 sec increase reps by 1 GROUP B A1. STRICT…