FRIDAY 12 January 2023
Warm-up2x10 Ring rows10 Push-ups10 Db hammer curls (light) *Choose one workout and perform for timeWorkout 13 Rounds15 Db Bench Press 2X15/2X1015 Db sitting curl 2X15/2X1015 Db bent over row 2X15/2X10*Putting down the DB's = 10 Push-ups or Workout 23 Rounds15 Db push ups15 Db Standing Hang Power clean 2X15/2X1015 Db bent over row 2X15/2X10*Putting down the DB's or breaking = 10 Push-ups ...
THURSDAY 11 January 2023
Warm-up*Bar handling rules2x10 Bend + bow10 Jumping squat10 Thor Ext5 Walkers10 Box step-ups 1x (empty bar)15 Bent over row15 Deadlift 1xDeadlift technique + warm-up WorkoutTeams of 2:15-12-9-6-3Wall-balls 10/7Burpees Each *one working at a time, you go I go*Partner 1 completes 15 wall-balls then partner 2 complets 15 wall-balls, partner 1 completes 15 burpees…Scaling: Lower Height/weight/Medball-thrusters/Jumping Squats -Then 3-6-9-12-15Deadlift 90/60Box jump *one working at a time, you go I go*Partner 1 completes 15 deadlifts then partner 2 complets 15 deadlifts, partner 1 completes 15 box jumps… ...
WEDNESDAY 10 January 2023
Warm-upAMRAP 510 Russian twist L+R =110 Sit-ups10 Hanging knee raises workout“300”75 Medball Sit-ups (10/7)75 Leg raises (assisted) Scaled: Bent leg75 Hanging leg raises (strict as possible)75 Alternating V-ups *Partition in any way you want ...
TUESDAY 9 January 2023
Warm-upAMRAP 610 Push-up10 Ring rows10 PVC PT10 PVC GM 1x (Bar)15 Deadlift15 Hang Power Clean *Warm up clean to ~55-60% Workout6 MIN AMRAP:3,3..6,6…9,9 ETC:Hang Power Clean (40/30)Push-up Rest 2 minutes 8:00-15:002 power cleans every minuteSTARTING AT 45%ADDING 5% EACH MIN-Focus is keeping form under fatigue using moderate-light weight Scaled: 8 Double Db Power Clean *working up in weight if possible ...
MONDAY 8 January 2023
Welcome back!Hope everyone had an awesome break and new year, we have a lot of exciting stuff coming this year and we’re very excited to get going! Announcement for the new year:1) Wednesday class schedules will change slightly with the first class starting at 16:30 instead of 15:30. Movement MondayWarm-UpAMPRAP 5 minutes10 Air squat10 Sit-ups10 Lat Line Hops (L+R =1)10s Alt Battle Rope WorkoutE4MOM (16 mins = 4 rounds)100m Run10 Medball clean (10/7)10 Hanging knee raises10 Battle Rope10 Lat medball hops (L+R =1) Scaling: Lat line hops *Reverse order of movements every round*Swap knee raise/battle rope order depending on class size*Scaling: Scale down reps...
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