FRIDAY 31 March 2023
Warm-up3x10 Push-up10 Renegade row (light)10 Alt DB Hang Power Clean (Light) S&T4 Sets, Superset10 Dual Dumbbell Bench Press-Straight into10 DB Deficit Push-Ups Workout“Brick”Every 4:00 for 16:0020 Renegade Row 2x22.5/2x15kg15 Ring Rows10 Hang Power clean 2x22.5/2x15kg ...
THURSDAY 30 March 2023
Warm-up2x10 Ring Rows10 Air Squats10 Bend + Bow10 PVC PT10 PVC GM10 PVC OH Squat (1s Pause at bottom) 1x (bar)10 Snatch Grip Deadlift10 Hang Power snatch10 OH Squat S&TEvery 3:00 for 15:00Complex of:1 Power Snatch1 Hang Squat Snatch1 OH SquatStart at ~40% and increase weight every set. Workout"Mt Juliet" Snatch styleFor time10 Power Snatch10 OH Squat8 Power Snatch8 OH Squat6 Power Snatch6 OH Squat4 Power Snatch4 OH Squat2 Power Snatch2 OH Squat ♀ 40kg♂ 60kg ...
WEDNESDAY 29 March 2023
Warm-up3x 30 Singles10 Alt bent-leg v-ups10 Sit-ups20 Russian twist (unweighted) S&T Tabata Assault Bike *Score is calories completed, open gym/stretching while you wait Workout50-40-30-20-10 Alternating V-Ups DU's ...
TUESDAY 28 March 2023
Workout AMRAP 710 Air Squat7 Feet-assisted DB Box Dips10 Box Step Ups7 walkers Workout“Brentwood”4 Sets, Each for Time7 DB box dips7 Burpee Box Jump Overs14 Double DB front Squats (2x20/2x15)7 Burpee Box Jump Overs7 DB box dipsRest 2:00 minutes between sets*Relay style (teams of 2) ...
MONDAY 27 March 2023
Warm-up2x10 Ring rows10 KB Deadlifts10 KB Swings 10 Feet assisted Ring dips/DB Box Dips10s Rope hang/10 rope rows 1x (bar)10 Pause Deadlift (1s below knee)10 Deadlift + Hold 1s at lockout after each rep S&T15 MinutesRing MU/Bar MU/Box MU/C2B/Kipping swing*Focus on efficiency in the swing (no flapping legs, dropping back into the swing) Warm up to 70% of 1RM deadlift. Workout21 deadlifts, weight 1 (lightest)21 chest-to-bar pull-ups15 deadlifts, weight 215 bar muscle-ups9 deadlifts, weight 3 (heaviest)9 rope climbs, 15 ft ♀/♂ 50% 60% 70% Quarterfinals weights: ♀ 70, 80, 100 kg♂ 100, 120, 140 kg ...
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