WEDNESDAY 7 December 2022
Warm-upAMRAP 510 Russian Twist10 Sit-ups10 Hanging Knee Raises S&T3 Sets4 Windmills/Low Hanging windmills (each side)*Work up in weight Workout21-15-9KB Swing (24/16)T2BReverse Burpee (15/10 plate), no jump ...
TUESDAY 6 December 2022
Warm-upAMRAP 720 Singles/DU's10 PVC PT10 PVC GM10 Lat front + side raises20s Handstand Hold/OH Hold Workout“Good and Plenty”15:00 AMRAP1 Wall Walks3 Wall Facing Handstand Push-Ups9 Box Jump Overs27 Double Unders ...
MONDAY 5 December 2022
Warm-upAMRAP 5 minutes5 Pause Squat5 Jumping Squat5 Walkers10 KB Deadlift10 KB Swing -Then 1x (Empty bar)15 Deadlift15 Hang Power Clean15 Push Press S&T (15 Minutes)Work to a heavy complex of:Deadlift + Hang Squat Clean + Jerk*Scaling: Deadlift + Power Clean + Front Squat + S2O / DB Alternative Workout"Grip and Rip"21 Burpees1 Round of “Dumbbell DT” (2x50/35 lb)15 Burpees1 Round of “Dumbbell DT” (2x50/35 lb)9 Burpees1 Round of “Dumbbell DT” (2x50/35 lb) -Rest 2 Minutes 21 Air Squats Hops Over Dumbbell1 Round of “Dumbbell DT” (2x50/35 lb)15 Air Squats Hops Over Dumbbell1 Round of “Dumbbell DT” (2x50/35 lb)9 Air Squat Hops1 Round of “Dumbbell DT” (2x50/35...
FRIDAY 2 December 2022
Pump DayWarm-upAMRAP 510 Push-ups10 Ring Rows5 Walker + Push-upThenOpen Gym Warm-up S&TOpen Gym (15-20 Mins) Workout4 Rounds21-15-9-7-5-3BurpeesDB Box DipsBent Over Rows (40/30) ...
THURSDAY 1 December 2022
Weightlifting focusWarm-up AMRAP 610 Air Squat10 Side + Front Lat Raise10 Ring rows10 PVC PT 2x (Empty Bar)10 Hang Power Snatch S&T SnatchEvery 90s (10 Rounds)Power snatch + Hang Power Snatch Start at 20% and increase with ~5% each round Workout3 Rounds20 DB Power Snatch 20/15 - 10 each side9 Deficit Strict Handstand Push-Ups (2x20's+5's/2x15's) 20 Alt V-ups ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222
- 223
- 224
- 225
- 226
- 227
- 228
- 229
- 230
- 231
- 232
- 233
- 234
- 235
- 236
- 237
- 238
- 239
- 240
- 241
- 242
- 243
- 244
- 245