TUESDAY 12 February 2023
Warm-upAMRAP 510 Bend + bow10 Box step-ups10 KB swing Intermediate/advanced: 1x (bar)10 Hang Power Snatch10 OH Squat10 Snatch Balance Beginner:20 Alt DB Hang snatch20 PVC OH Squat/PVC OH box squat S&T Intermediate/advancedSnatch ComplexEvery 2:00 minutes, 6 Sets, Complete the following:1 Hang Snatch1 OH SquatRest 15 seconds (minimum)1 squat Snatch (Scaled: power snatch) *Work up in weight Beginner Every 2 minutes, 6 sets3 Snatch grip deadlift 3 Hang power snatch 1 OH squat/OH box squat *Work up or use the same weight Alternative: Every 2 minutes, 6 sets5 DB Hang Snatch Left + 5 DB snatch Left 5 DB Hang Snatch Right + 5 DB snatch Right Workout“Sick Love”4 Rounds:3 minute AMRAP4 Box Jumps (scaled:...
MONDAY 12 February 2023
Warm-up2x 10 PVC PT10 PVC GM5 Walkers10 KB Deadlift 10 KB swing 10 Heel touches 1x (bar) 15 Deadlift S&T 5 Sets5-4-3-3-3Deadlift Work up in weight Scaling options: Empty bar/KB/double kb deadlifts/block deadlifts Workout 1-2-3-4-5-6-7-8-9-10 Reps of:Deadlifts (102/70)Bar-Facing Burpees (step up allowed) Scaling options: Empty bar/KB/double kb deadlifts/block deadliftsstep down burpees/up downs/box push-up + jumping jack ...
FRIDAY 9 February 2023
Warm-up3x10 Ring rows10 Push-ups10s Rope hang 10 Leg assisted DB box dips (1s pause at bottom) WorkoutTeams of 2 AMRAP 8 minutes 1 Rope climb each 10 DB Box dips each 10 Ring rows each Rest 2 Minutes AMRAP 8 minutes 10 DB Bench Press each 10 KB Upright row each 10 Push-ups each *Partner A completes the movement fully, then rests while partner B completes, move on to the next movement. 2×20/2×15 ...
THURSDAY 8 February 2023
Warm-upAMRAP 710 air squats10 PVC PT10 PVC GM10 PVC OH Squat 10 Ring Row Workout“Everton”For Time50 Ball Slams50 Overhead Squats (43/30kg)50 Hang Power Snatch (43/30kg)50 Pull-up Divide up the reps and sets as you want ...
WEDNESDAY 7 February 2023
Warm-up3x 30 Singles10 Alt bent-leg v-ups10 Sit-ups20 Russian twist (unweighted) *Anywhere during: TABATA Assault bike S&T Continue TABATA's Workout50-40-30-20-10 Alternating V-Ups Alternating Russian KB swings 24/16. Scaling: Russian KB swings ...
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