FRIDAY 20 October 2023
Warm-up 3x 10 Push-up 10 Ring rows 10 Double DB hammer curl (light) 10 Double DB Bench (light) Workout3 Sets, 15 DB Bench Press (2x15/2x10) 15 DB Hex Press (2x15/2x10) *Any break in the 30 reps = 10 Diamond Push-ups 10 DB Push-up (2x15/2x10) - May rest in plank position 10 DB Renegade Row (L+R = 1) (2x15/2x10) - May rest in plank position *Any break in the 20 reps = 10 Double DB Hang power clean Rest 2:00 minutes between sets ...
THURSDAY 19 October 2023
Warm-up AMRAP 8 10 Bend + Bow 10 PVC PT 10 PVC GM 10 Front + Side Lat raises 5 Walkers 8 Snatch grip deadlift (bar) 8 Hang power snatch (bar) WorkoutEMOM Max Power snatch (40/30) *Every minute starting at 1: 4 Burpees Continue until 60 snatches have been completed Scaling: 80 Alt DB Snatch. Step burpees/ Up Downs/ Box pushup jumping jack ...
WEDNESDAY 18 October 2023
Warm-upAMRAP 610s Squat hold10 Bend + Bow10 Sit-up10 UW Russian Twist S&T 4 sets of 5 per hand Windmill *Work up in weight Scaling: DB/low hang Workout Buy In: 1:30 Minute Plank2 Rounds 30 V-ups 20 HR Push-ups30 Hollow rocks (scaled: bent leg) 20 Push-ups30 Russian Twist 15/10 plate (L+R=1) Cash-out: 1:30 Minute plank ...
TUESDAY 17 October 2023
Warm-upAMRAP 7 20 singles/doubles 10 PVT PT 10 PVC GM10 Air squat5 Walkers20s Pidgeon e.s8 Hang power clean (bar) 8 Front Squat (bar) Workout "The Triplet" 2010 open wod AMRAP in 10 minutes6 Squat Cleans (55/35 kg)12 Pull-Ups24 Double-Unders ...
MONDAY 16 October 2023
Warm-up200m jogAMRAP 710 Alt Lunge Twist 10 Bend + bow5 walker10 Alt DB Hang Clean + Jerk (light)10 Double KB Deadlift (light) S&TDeadliftEvery 2:00 minutes, 5 Sets3-3-3-2-2-1Dead stop deadlift*Work to a heavy 1 Rest 2 minutes 6-8-10 Touch and go deadlift@65%-60%-55% of maximum weight in part 1 - Rest to recovery between sets Workout40-30-20-10 Double KB Deadlift 2x24/2x16Single KB Hang clean + Jerk (half the reps on L, half the reps on R) 200m Run after each round… ...
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