FRIDAY 25 MARCH 2022
Warm-up2x12 Ring rows12 Push-ups12 Sit-ups12 Supermans12 KB High Pulls (Light) S&TOpen Gym WorkoutWhatever you like!*Benchmarks/lifting/missed workouts/skills*Ask if you are unsure OR Not for time: Movements in any order - complete a movement before moving onEvery time you switch movements perform 25 V-ups before continuing 10-8-6-4Bench Press *Increasing weight 12-10-8-6Reverse curl *Empty Barbell+Max Isometric Hold @top directly after each set 10-8-6-4Supinated bent Over row *1/2 BW+Max Isometric Hold @top directly after each s 12-10-8-6KB Hanging High Pull 16/12+Max Isometric Hold @top directly after each s Optional (In remaining Time):2 SetsEmpty bar barbell curl sevens (YGIG) ...
THURSDAY 24 MARCH 2022
Warm-up2x10 Air Squats15 Calf Raises10 Heel Touches10 Bend + Bow10 Lat Line Hops10 KB Deadlift10 KB Swing 1x30s Max Singles1x20s Max Double Unders/30s Max Singles S&TSkills Practice30s on 30s off (6 rounds)Max DU's Workout2 Rounds200m Run20 Alt KB Snatches15 KB Goblet Squat10 C2B -Rest 2 minutes 2 Rounds200m Run20 Alt DB Hang Snatches15 DB Goblet Squat10 Pull-ups ...
WEDNESDAY 22 MARCH 2022
Warm-up2x10 Pause Squat (2s)10 Thor Ext20s Hang10 Ring rows20 Heel touches 1x (Bar)15 Hang Power clean15 front squat15 Push Press WorkoutE2MOM1 Hang Clean (Power/Squat)1 Clean (Power/Squat)1 Jerk*Start at 40% (of C&J 1RM) and increase weight ~10% after every 2 rounds (Round up/down as needed) *Part 1 is done when you cant perform the required work in 2 mins Then Rest 2 Intervals Then "Grace" 30 C&J @ 50% of your last successful round in part 1 ...
TUESDAY 22 MARCH 2022
Warm-up2x10 Air Squats10 Push-ups10 Bend + Bow10 Ball slams10 KB Russian Swings10 KB Swings WorkoutTeams of 210 Rounds10 wall balls (10/7)10 KB Swings (24/16)10 Ball Slams (10/7)every 2:00 partners stop and complete 10 synchronized burpees - starting at 02:00you go, I goScaling: weight/number of burpees/wall-ball height ...
MONDAY 21 MARCH 2022
[yop_poll id="1"] Workout (cap 15 mins) 10 OH Lunges 20 Power Snatches 10 OH Lunges 20 S2O Then Max reps C&J in the remaining time ...
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