FRIDAY 4 MARCH 2022
Swole Friday Warm-up 3x 10 Push-up 10 Ring Rows 10 Air Squat 10 Alt DB Hang Power Clean (light) Note for Time: 20 Double DB Curl/Hang Clean 2x20/2x15 Into Max Double DB Curl/Hang clean 2x15/2x10 Into Max Double DB Curl/Hang Clean 2x10/2x7 20 Single Leg Bulgarian Split Squat (20/15) Into Max Single Leg Bulgarian Split Squat (15/10) Into Max Single Leg Bulgarian Split Squat (10/7) *Left then right Rest ~2 Minutes For TIme Teams of 2 (Can be done individually too): 3 Rounds For Time (You go I Go) 10 Ring Pull-ups each 20 Double DB Bench Press (2x20/2x15) each 20 Double DB BOR each 10 Ring Rows each OR OPEN 22.2 Warm-up 2x 10 Alt Lunge Twist 10 Ring rows 10 Thor Ext 10 Supermans 10 Heel Touches 5 Walker 1x Heart rate prep 20/15 cal bike Into 5...
THURSDAY 3 MARCH 2022
Warm-up2x 10 PVC PT 10 PVC GM10 Push-ups10 Ring rows 10 Air Squat 10 Ball Slams10 KB Deadlift10 KB Swing S&T2 Laps around the field (easy pace)+7 Minutes Foam Rolling/Stretching WorkoutAMRAP 7 Minutes 5 C2B10 Kettlebell Swings (24/16) 10 Ball Slams (15/10)5 Ring dips Rest 2 Minutes AMRAP 7 Minutes 5 Pull-up10 Kettlebell Swings (16/12) 10 Ball Slams (10/7)5 Push-up *Sprint! ...
WEDNESDAY 2 MARCH 2022
Warm-up2x10 Alt Lunge Twist10 PVC PT10 PVC GM20 Leg Swings Front 2 Back (20 per leg)20 Leg Swings Side 2 Side (20 per leg)10 Heel Touches5 Walkers 1x (Bar)10 Deadlift10 Hang Power Clean10 Front squat10 Push Press5 Thruster WorkoutPart 1E1:30MOM (15 Rounds) Beginner2 Hang Power clean1 Power clean2 Front Squat1 Jerk Experienced1 hang Power Clean1 Hang Squat clean1 Squat clean1 Jerk Start @ 30% increase weight 10% after every 3 rounds Part 1: work on 1RM Clean and Jerk, make smaller jumps, or stay on the same weight if form starts to suffer THEN -Rest 3 intervals (4:30 mins) THEN Part 2 80 Thrusters For Time (40/30)Every 1:30, stop and do...
TUESDAY 1 MARCH 2022
Warm-up 3x 40 Singles 10 Sit-ups 10 Supermans 10 Shoulder Act 10 Ring rows Workout 10-20-30DU's (x3 singles)5-10-15T2B/K2E/KR THEN 40-50-60 DU's (x3 singles) 20-25-30 V-ups ...
MONDAY 28 FEBRUARY 2022
Welcome to the first open workout of 2022! The open is a great opportunity to compete against a worldwide group of athletes in a weekly workout. We'll use the open workouts as one of our conditioning workouts for the week and build our lifting block around it. Weekly challenge: We'll let the weekly challenge run over - last week was very rainy and I know a lot of you didn't get a chance to do your sprints. Kyle, we voted we want video! XD Notes for the open: *You will be assigned a judge that will check your reps and help you...
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