WEDNESDAY 11 January 2023
Warm-upAMRAP 510 Russian twist10 Sit-ups10 Plank to straight arm plank workout"300"100 Medball Sit-ups (10/7)100 Seconds Plank100 Alternating V-ups *Partition in any way you want ...
TUESDAY 10 January 2023
Warm-up (cap 17 minutes) *Bar handling/rules3x10 jumping squat (1s hold)10s Alternating battle rope10 Ball slams 1x15 Hang power clean15 Push press S&T 17 Minutes Work to a heavy squat clean + Front Squat Alt: Power + 2 front squat Workout17 min AMRAP:23 Wall Balls 10/723 Battle rope23 Ball slams 10/723 Ground to Overhead @ 40/30 ...
MONDAY 9 January 2023
Warm-upAMRAP 710 Alternating DB hang clean + jerk (light)10 Alternating DB hang snatch (light)10 Box step-ups20s Handstand hold5 Walker Workout7min AMRAP:3 Wall Walks6 DBL DB Power Snatch 2x15/2x1012 Box Jump Overs1min rest7min AMRAP:3 Wall Walks6 DBL DB Power Clean + jerk 2x15/2x1012 Box Jump Overs ...
FRIDAY 6 January 2023
Accessories/Isolated strengthWarm-upAMRAP 710 Push-ups10 Ring Rows10 KB Deadlift10 Russian KB Swings WorkoutOption 1:42-30-18Alternating KB Bench Press (Scaling: DB)Alternating Gorilla Rows Every set break = 7 Push-ups Option 2:42-30-18Incline push-up (bench)KB Swing (24/16) Every set break = 7 Ring Rows ...
THURSDAY 5 January 2023
Open-style weightlifting (under fatigue)Warm-upAMRAP 610 Box Step Ups10 Ring rows10 PVC PT10 PVC OH Squat 1x (Bar)15 Hang Power Snatch15 OH Squat (Scaling: Heels propped/Box)15 Snatch Balance *Warm up snatch to ~55-60% Workout6 MIN AMRAP:3,3..6,6…9,9 ETC:Pull-upBox Jump 8:00-15:001 P/S Snatch on the minuteSTARTING AT 45%ADDING 5% EACH MIN-Focus is keeping form under fatigue (scale down if needed) Scaled: 6-8-10-12-14-16-18 Alt DB snatch ...
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