FRIDAY 22 APRIL 2022
Warm-up2x15 Push-up15 Ring Rows20 Alt Lunge Workout3 Rounds for quality *Complete 3 Rounds on one movement before progressing20 Double dumbbell alternating bicep curlRest < than 10s15 Ring Row *M:10's-15's-20's KB: 24*F: 7's-10s-12.5s KB: 16 20 Sitting Alternating DB strict pressRest < than 10s15 Reverse fly *M:10's-15's-20's Fly: 10's*F: 7's-10s-12.5s Fly: 7's 20 Alternating DB bench pressRest < than 10s15 Diamond Push-ups *M:15's-20's-25's*F: 10's-12.5s-15s 20 DB Bulgarian Split Squat (10ps)Rest < than 10s15 Double DB Front Squat *M:12.5's-15's-20's*F: 10's-12.5s-15s ...
THURSDAY 21 APRIL 2022
Warm-up2x10 Alt Samson Stretch10 PVC PT10 PVC GM20s Handstand/Pike Hold10 Front + Side lat Raises (2x2.5 2x1.5) 1x (Bar)12 Deadlift12 Back Rack Lunges (PVC/Unweighted/Assisted if bar is too heavy) S&T 5 sets of: 2 Deadlift (2s slow decent) + 3 Deadlift (touch and go) *Start light*Increase weight every set to a moderate/moderate-heavy 5 Workout20-18-16-14-12-10Alt Back Rack Lunges (50/35)6--5--4--3--2--1Wall Walk Scaled: Lunges - Unweighted/assistedWall-walk - Scaled wall-walk/Walker + Push-up ...
WEDNESDAY 20 APRIL 2022
Warm-up2x10 Push-ups10 Sit-ups10 Russian twist (unweighted L+R=1)30s Upright Plank Workout4 Rounds10 Sitting Pikes (legs over DB) (L+R=1)10 Russian twist (L+R=1)10 DB Pull-through (L+R=1) Buy-Out: 4 minutes Plank Hold*Perform a penalty for each break or rest from Plank: -1st Break: 5 Push-ups -2nd Break: 10 Push-ups -3rd Break + every break after: 15 Push-ups ...
TUESDAY 19 APRIL 2022
Warm-up2x40 Singles10 Pause Squat (1s)10 Thor Ext10 Sit-up10 PVC PT10 PVC GM 1x (bar)12 Hang Power Clean12 Front Squat12 Push Press S&T (20 minutes)Work to a Heavy/Max:Clean & Jerk Workout3 Rounds10 Back Squat (40-50-60/30-35-40 *weight increases each round)20 Weighted Sit-ups (10/7)30 Double Unders (x3 Singles/x3 Plate hops) *Back squat: clean from the floor, receive with head up and soft knees - scaled: work from the rack ...
MONDAY 18 APRIL 2022
9:30 AM session today. Let's burn off those weekend calories! Warm-up3x10 Air Squat10 Thor Ext10 Alt Lunge Twist5 Walkers + Extra push-up20 DB Push Press (10 p.s)20 DB Hang Snatch (10 p.s) WorkoutTeams of 2:Buy In:20 Alternating Single Arm Devil Press to Thruster (each - working at the same time) 8 Rounds For Time (One working at a time)20 Double DB Deadlift20 Alt Double DB Push Press (Off hand stays in front rack)*Alternate working partner every 10 reps Cash-out:20 Alternating Single Arm Devil Press to Thruster (each - working at the same time) ...
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