FRIDAY 26 January 2023
Warm-up2x10 Ring row10 Push-ups10 Double DB Hammer Curl (light + slow and controlled) 10 Air squat Workout2 Rounds 20 DB Renegade rows (alt) 2×20/2×15 SuperSet Max DB Push-ups Rest 1 Minute between rounds 2 Rounds 15 B Split Squats (Per leg) 1×20/1×15 Superset Max Jumping Squat Rest 1 Minute between rounds 2 Rounds 10 Double DB Hang Power Clean 2×20/2×15 Superset Max DB Box Dips Rest 1 Minute between rounds ...
THURSDAY 25 January 2023
Warm-up2x 5 Inch worm+ push-up 10 Heel Touches 10 Side 2 side leg swings 10 Kb Deadlift (light) 10 Kb Russian swing (light) 1x (bar) 10 Bent Over Row 10 Deadlift Workout “22.2” 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: DeadliftsBar-facing burpees Cap: 10 minutes ♀ 70Kg barbell♂ 100Kg barbell ...
WEDNESDAY 24 January 2023
Warm-upAMRAP 510 Russian Twist (L+R =1)10 Sit-ups10 Russian KB swings10 Alt Lunges Then 20/15 Cal Assault bike WorkoutE5MOMInterval 1:50 Sit-ups+Max KB swings♀ 12Kg KB ♂ 16Kg KB Interval 2:50 Reverse Lunges+Max Reverse Burpees Interval 3:50 Alternating V-ups+Max T2B Cash-outTABATA Assault Bike ...
TUESDAY 23 January 2023
Warm-upAMRAP 720 Singles10 Air squats5 Burpees10 Ball slams workoutTeams of 216 rounds (8 each, you go i go)30 double unders10 burpees10 Medball cleans (10/7) *Partner A completes a full round while partner B rests ...
MONDAY 22 January 2023
Warm-up2x 10 Air Squat 10 Ring Rows5 Walkers30 Singles10 Heel Touches10 Thor Ext20s Pidgeon (e.s) 1x (bar)10 Pause Squat (1s)10 Squat S&T5-5-4-4-3-3Back Squat *Work to a challenging/heavy weight Workout 21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) ♀30/32/35Kg BB ♂ 40/45/50Kg BB ...
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