FRIDAY 24 November 2023
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) - slow descent Workout 1 21-15-9-7 Double DB Skull Crushers (as far overhead as possible) 2x15/2x10 Double DB Hex Press v Double DB Hammer curl (sitting) 2x15/2x10OR Workout 2 21-15-9-7 DB box dips Double DB Hang Power Clean Cal Bike ...
THURSDAY 23 November 2023
Warm-up2x10 ring row10 Lat Side + front raises10s Handstand/pike hold10 Deadlift (bar)10 Push press (bar) Then Work up to workout weights (Deadlift/starting push press weight) WorkoutDiane 21-15-9 Reps For TimeDeadlifts (102/70)Handstand Push-Ups Rest 5 minutes 3-3-3-3 Push press from floor *Work up in weight *Record Diane times on wall - if you want :) ...
WEDNESDAY 22 November 2023
Warm-upAMRAP 620 Singles 10 Hanging knee raises 10 KB Deadlift 10 KB swing Workout40-30-20-10 Double Unders Sit-ups -Rest 3 Minutes 10-20-30-40 KB Swing Sit-ups ...
TUESDAY 21 November 2023
Warm-up2x10 Air Squat (1 sec pause) 5 Walkers + push-ups 10 Ring Row 10 Hang power Clean (bar) 10 Front squat (bar) “Knocking at the Door”20:00 EMOMMin 1: 8 Front Squats, 60/40Min 2: 8 Power CleanMin 3: 8 Bar Facing BurpeesMin 4: Rest ...
MONDAY 20 November 2023
Warm-up2x10 Bend + Bow5 Walkers10 PVC PT 10 PVC OH Squat (1s pause)8 Snatch grip Deadlift (Bar) 8 Hang Power snatch (bar) 8 OHSquat (bar) S&TE2MOM (12 rounds) *Start light Increasing weight every 2nd set. Complete both complexes within 2 minutes Complexes: Snatch High Pull + Hang Power Snatch Rest 20s Snatch Grip Deadlift + Hang Squat snatch Workout Workout Isabel For time: 30 Snatches 60/40 60/40 *Record times on wall - if you want :) ...
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