WEDNESDAY 10 May 2023
Warm-up3x10 Russian twists10 Sit-ups5 Double KB/DB deadlifts (light) + 7m Farmers Walk S&T3 Sets of:Max Russian twists (15/10)*Rest 45s exactly between setsScore is the lowest set Workout"This is Sparta!"50 Alt V-ups50m Single-arm farmer's carry (Left) 24/1650m Single-arm farmer's carry (Right) 24/1640 Weighted Sit-ups (15/10 plate)50m Farmer's carry 2x24/2x1650m Farmer's carry 2x24/2x1630 Hollow Rocks50m Front rack carry 2x24/2x1650m Front rack carry 2x24/2x1620 T2B ...
TUESDAY 9 May 2023
Warm-upAMRAP 710 Air Squat + 1s pause10 Thor Ext5 Walkers10 Bend + bow10 S2S leg swings (e.s)20s Pidgeon (e.s)10 Hang Power clean (bar) *Bar handling S&TBack squat5-4-3-2-1-1Work up to a heavy single (heavy not nessarily a max) Workout 7:00 AMRAPBuy in: 30 Cleans (60/40) Scaling: double DB cleansAMRAP in Remaining Time7 Front Squats 60/407 Bar Facing Burpees ...
MONDAY 8 May 2023
Movement MondayWarm-up3x10 Air Squat5 Walker10 Sit-ups10 KB deadlift10 KB Swing WorkoutEMOM 8 minutes8 Ball Slams (10/7)+8 Goblet Squats (24/16) -Rest 2 Minutes AMRAP 8 minutes8 KB Swings8 Medball sit-ups8 Push-ups8 Lateral medball hops (L+R =2) ...
FRIDAY 5 May 2023
Warm-up3x10 Front + side lat raises10 Push-ups10 Ring rows Workout2 RoundsTABATAFront lateral raises (2x2.5/2x1.5)TABATASide lateral raises (2x2.5/2x1.5)TABATABanded pull-downsTABATABanded curls *Rest 4 minutes between rounds*Do stations in any order, full tabata must be completed before moving to the next station. ...
THURSDAY 4 May 2023
Warm-upAMRAP 610 Ring Rows10 Thor ext10 Alt Lunge twist5 Walker10 Heel Touches20s Pidgeon (L + R) 1x (bar)10 Deadlift10 Hang Cleans10 Push press Workout5 Rounds7 deadlifts5 cleans3 shoulder-to-overheads*1 minute of rest after each round ♀60 ♂80 ...
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