MONDAY 5 December 2022
Warm-upAMRAP 5 minutes5 Pause Squat5 Jumping Squat5 Walkers10 KB Deadlift10 KB Swing -Then 1x (Empty bar)15 Deadlift15 Hang Power Clean15 Push Press S&T (15 Minutes)Work to a heavy complex of:Deadlift + Hang Squat Clean + Jerk*Scaling: Deadlift + Power Clean + Front Squat + S2O / DB Alternative Workout"Grip and Rip"21 Burpees1 Round of “Dumbbell DT” (2x50/35 lb)15 Burpees1 Round of “Dumbbell DT” (2x50/35 lb)9 Burpees1 Round of “Dumbbell DT” (2x50/35 lb) -Rest 2 Minutes 21 Air Squats Hops Over Dumbbell1 Round of “Dumbbell DT” (2x50/35 lb)15 Air Squats Hops Over Dumbbell1 Round of “Dumbbell DT” (2x50/35 lb)9 Air Squat Hops1 Round of “Dumbbell DT” (2x50/35...
FRIDAY 2 December 2022
Pump DayWarm-upAMRAP 510 Push-ups10 Ring Rows5 Walker + Push-upThenOpen Gym Warm-up S&TOpen Gym (15-20 Mins) Workout4 Rounds21-15-9-7-5-3BurpeesDB Box DipsBent Over Rows (40/30) ...
THURSDAY 1 December 2022
Weightlifting focusWarm-up AMRAP 610 Air Squat10 Side + Front Lat Raise10 Ring rows10 PVC PT 2x (Empty Bar)10 Hang Power Snatch S&T SnatchEvery 90s (10 Rounds)Power snatch + Hang Power Snatch Start at 20% and increase with ~5% each round Workout3 Rounds20 DB Power Snatch 20/15 - 10 each side9 Deficit Strict Handstand Push-Ups (2x20's+5's/2x15's) 20 Alt V-ups ...
WEDNESDAY 30 November 2022
Team ConditioningWarm-up3x10 Ring Rows10 Double KB Deadlift Light10s Double KB Hold Light10 KB Swings10s Rope Hang10 Air Squat10 Alt Lunge Twist5 Tuck Jump *Tire flip practice before we start WorkoutTeams of 2:2 Rounds100m Double KB Farmers walk (together)40 Tire jumps (jump in and out, Scaling step in and out 20 each)30 Tire flips (alternating partner each rep 15 each) (Scaling: plates under tire/double KB Deadlift x3)100m Double KB Front rack carry (together) (Scaling: Single KB Goblet carry)20 Syncro Double KB Front rack Squat/Reverse Lunge (together 20 each)(partners swap movements each round)10 Rope climbs (alternating partner each rep 5 each) (Scaling: Rope hang,...
TUESDAY 29 November 2022
Strength focusWarm-up2x10 PVC Pause squat (2s)10 PVC GM10 Thor ext5m Crab walk left + 5m crab walk right S&TBack SquatS1: 1 Pause Squat (2s) + 2 Squat S2: 1 Pause Squat (2s) + 2 Squat S3: 1 Pause Squat (2s) + 1 Squat S4: 1 Pause Squat (2s) + 1 Squat S5: 1 Squat*Work to a heavy single Workout10-8-6-4-2Back Squat (from rack) (100/70) (Scaling: bag/box squat)20-16-12-8-4Box Jump-overs (Scaling: step-overs)*Relay style start if needed ...
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