MONDAY 11 December 2022
Warm-up2x5 Air Squat (1s Pause)5 Jumping Squat10 Thor Ext10 PVC PT10 PVC OH Squat20s Pidgeon (L)20s Pidgeon (R) 1x10 Hang Power Snatch5 Snatch Balance + OH Squat (Empty Bar)5 Snatch Balance + OH Squat (light) S&TEvery 2 minutes (7 rounds)Complex:Squat snatch+OH squat*Work to a heavy compelex Beginner versionPower Snatch+2 OH Squat/OH Box Squat Workout21-15-9OH squat (40/30)C2B ...
FRIDAY 9 December 2022
Warm-up3x10 Push-up10 Ring Rows10 Supermans+Open Gym Warm-up S&TOpen Gym Workout3 Sets12 Double DB Bench Press + 12 Second DB Hold (at top) after last rep12/12 Single Arm DB Rows12 Glute Bridge DB Pull-Overs Alt: Any missed workout/Benchmark ...
THURSDAY 8 December 2022
Warm-up1x15/10 Cal Bike3x10 Ring Rows10 Kipping swings10 Air Squat Workout*Done in heats, losing team does 30 Burpees ;)4 Person Team Workout“The Next Episode”18:00 AMRAPPartner 1: 18/13 Cal BikePartner 2: Max Ball SlamsPartner 3: Max Wall-ballsPartner 4: Rest *Score is total reps of wall-balls + Ball-slams*Swap partners as you please.*Bike parner can do more than one round at a time, reps can only be accumulated while partner 1 is actively turning the bike over. 2 Person alternative:18:00 AMRAPPartner 1: 18/13 Cal BikePartner 2: Max Ball Slams/Max Wall-balls (Alternating each round)Both rest 1 Minute after every 4th round ...
WEDNESDAY 7 December 2022
Warm-upAMRAP 510 Russian Twist10 Sit-ups10 Hanging Knee Raises S&T3 Sets4 Windmills/Low Hanging windmills (each side)*Work up in weight Workout21-15-9KB Swing (24/16)T2BReverse Burpee (15/10 plate), no jump ...
TUESDAY 6 December 2022
Warm-upAMRAP 720 Singles/DU's10 PVC PT10 PVC GM10 Lat front + side raises20s Handstand Hold/OH Hold Workout“Good and Plenty”15:00 AMRAP1 Wall Walks3 Wall Facing Handstand Push-Ups9 Box Jump Overs27 Double Unders ...
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