TUESDAY 4 April 2023
Warm-up3x10 PVC GM10 PVC Back Squat (1s pause)10 Side to-side leg swings (each side)10 Thor Ext30s Pidgeon (each side) 1x (bar)15 Pause back Squats (1s) WorkoutSquat wavesEvery 3 minutes do a set of back squatsSet #1 – 6 Back Squats @ 55% of 1RM Back SquatSet #2 – 4 Back Squats @ 65% of 1RM Back SquatSet #3 – 2 Back Squats @ 70% of 1RM Back SquatSet #4 – 6 Back Squats @ 65% of 1RM Back SquatSet #5 – 4 Back Squats @ 70% of 1RM Back SquatSet #6 – 2 Back Squats @ 75% of 1RM Back SquatSet #7...
MONDAY 3 April 2023
Warm-upAMRAP 710 PVC PT10 PVC GM10 Bend + Bow10 Ring rows10 Alt Lunge Twist5 Walkers 1x (Bar)15 Deadlift15 Hang Power Clean15 Push Press (1s Hold Overhead) Workout"DT"12 Deadlift9 Hang Power cleans6 Push jerk ♀ 45♂ 70 kg ...
FRIDAY 31 March 2023
Warm-up3x10 Push-up10 Renegade row (light)10 Alt DB Hang Power Clean (Light) S&T4 Sets, Superset10 Dual Dumbbell Bench Press-Straight into10 DB Deficit Push-Ups Workout“Brick”Every 4:00 for 16:0020 Renegade Row 2x22.5/2x15kg15 Ring Rows10 Hang Power clean 2x22.5/2x15kg ...
THURSDAY 30 March 2023
Warm-up2x10 Ring Rows10 Air Squats10 Bend + Bow10 PVC PT10 PVC GM10 PVC OH Squat (1s Pause at bottom) 1x (bar)10 Snatch Grip Deadlift10 Hang Power snatch10 OH Squat S&TEvery 3:00 for 15:00Complex of:1 Power Snatch1 Hang Squat Snatch1 OH SquatStart at ~40% and increase weight every set. Workout"Mt Juliet" Snatch styleFor time10 Power Snatch10 OH Squat8 Power Snatch8 OH Squat6 Power Snatch6 OH Squat4 Power Snatch4 OH Squat2 Power Snatch2 OH Squat ♀ 40kg♂ 60kg ...
WEDNESDAY 29 March 2023
Warm-up3x 30 Singles10 Alt bent-leg v-ups10 Sit-ups20 Russian twist (unweighted) S&T Tabata Assault Bike *Score is calories completed, open gym/stretching while you wait Workout50-40-30-20-10 Alternating V-Ups DU's ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168