TUESDAY 31 January 2023
Warm-upAMRAP 65 Pause squats (1s)5 Air squats5 Jumping squats10 Ring Rows10 DB Hang Clean + Jerk (10 left then 10 right) + Warm up C&J to workout weight WorkoutTeams of 2:Minute 1: Partner A Completes as many reps as possible, Partner B restsMinute 2: Partner B Completes as many reps as possible, Partner A rests…Continue this pattern until the team has completed all the required reps 150 wall balls (10/7)30 muscle-ups30 clean and jerks ♀ 7Kg Ball, 45Kg barbell♂ 10Kg Ball, 70Kg barbell ...
MONDAY 30 January 2023
Warm-up2x5 Walkers10 KB Deadlift10 KB Swing10 Heel Touches10 Thor Ext20s Pidgeon (e.s) 1x (bar)10 Pause Deadlift (1s)10 Deadlift S&TDeadlift5-5-5-5Touch and go Deadlift*Work to a challenging weight Workout 21-15-9Deadlift (100/70)HSPU42-30-18Double Unders*Singles: 126-90-54 ♀ 100Kg BB ♂ 70Kg BB ...
FRIDAY 27 January 2023
Warm-up*Alternate: Any missed/benchmark workout2x10 Push-ups10 Ring Rows10 Empty bar bench +warm-up S&T S&TBench PressEvery 3:00 for 9:001:00 For Max RepsSet 1 @ 75%Set 2 @ 70%Set 3 @ 65% Workout21-15-9DB Hex Press (2x20/2x15)DB Box Row (per side) (2x20/2x15)+Max Banded tricep push-down after each set ...
THURSDAY 26 January 2023
Warm-upAMRAP 610 PVC PT10 PVC GM10 Ring rows10 Push-ups10 Squats8 Thor Ext Warm up S&T to slightly above starting weight S&TE2MOM, 6 Sets1 Snatch (Power/Squat) + 2 Overhead Squats*Start light build to a heavy complex “Doc”18:00 AMRAP12 HR Push-ups12 Overhead Squats @40/3012 C2B ...
WEDNESDAY 25 January 2023
Warm-upAMRAP 510 Air squat10 KB Deadlift10 KB swing10 Sit-up10 Medball Slams Workout30/20 Cal bike100m Sled (40/25)30 T2B40 KB Swing50 Medball sit-ups (10/7)60 Medball slams (10/7) *Relay style start (next person starts as soon as the previous touches the next implement & it's been wiped) ...
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