FRIDAY 21 April 2023
Warm-upAMRAP610 Push-ups10s Rope Hang10 Ring Rows10 Empty bar bench Workout10 Rounds1 Rope Climb3 Bench press @BW (Alt: 9 HR Push-ups)5 Strict Pull-ups Buy out: 50 Banded curls 50 Banded Pull-downs Adjust band/height to allow for sets of 8+ reps ...
THURSDAY 20 April 2023
Warm-upAMRAP 810 PVC GM10 PVC OH squat10 PVC Back Rack Alt Lunge5 Walkers10 Ring rows10 Hang power clean (Bar) workout50 overhead squats40 bar-facing burpees40 back-rack lunges30 bar-facing burpees30 cleans20 bar-facing burpees20 single-leg squats (medball jumping squats 10/7)10 muscle-ups 43-kg/30-Kg barbell ...
WEDNESDAY 19 April 2023
Warm-upAMRAP 610 Front + side lat raises10 Sit-up20 Russian twist10 Alt DB hang snatch (light) S&T5 sets of 4 reps each sideWindmill*work up in weight Workout3 rounds for time of:20 toes-to-bars20 alternating dumbbell snatches 22.5/15 ...
TUESDAY 18 April 2023
Warm-up3x30 singles10 PVC PT10 PVC GM20s Handstand hold 2x (bar)10 Deadlift10 Hang Power Clean10 Push press S&T20 minutes to work to a heavy:Power clean WorkoutComplete as many rounds as possible in 7 minutes:30 double-unders5 HSPU1 Power clean (80% of 1RM achieved in S&T) 43/30 ...
MONDAY 17 April 2023
Warm-up3x10 Pause squats (1s)7m Inch worm10 Heel touches10 thor ext30s Pidgeon (e.s) S&TBack squat4-4-3-3-2-2Start at ~50% and work to heavy WorkoutFive 3-minute rounds of:10 DB Box Step Ups (2x15/2x10)20 Double DB Push press 2x15/2x10Max medball cleans (10/7) Rest 2 minutes between rounds. ...
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