TUESDAY 30 January 2023
Warm-upAMRAP 714m walking lunge + twist30 Singles10 Heel touches10 Bend + Bow 2x20 Alt DB Hang snatches S&T12 minutesSinges/Crossover practice WorkoutAMRAP 128 dumbbell snatches, arm 18 overhead walking-lunge steps, arm 18 dumbbell snatches, arm 28 overhead walking-lunge steps, arm 240 crossovers 20/15 ...
MONDAY 29 January 2023
Warm-upAMRAP 710 Air squats into 15s Squat hold15s Handstand hold + hand to hand shifts (if able)10 Ring rows10 Supermans5 Walkers 1x10 PVC PT10 PVC GM10 Front + side lat raise 1x (bar)10 Front squat10 Push press Then10 minutesWarm up to workout weight for front squat (work form floor) Workout9 front squats, weight 1 (heaviest)9 handstand walks, 25 feet15 front squats, weight 215 muscle-ups21 front squats, weight 3 (lightest)21 chest-to-wall handstand push-ups ♀ 50, 40, 30 kg♂ 70, 60, 50 kg Quarterfinal weights (just so we can appreciate ;)) ♀ 70, 60, 40 kg ♂ 100, 80, 60 kg ...
FRIDAY 26 January 2023
Warm-up2x10 Ring row10 Push-ups10 Double DB Hammer Curl (light + slow and controlled) 10 Air squat Workout2 Rounds 20 DB Renegade rows (alt) 2×20/2×15 SuperSet Max DB Push-ups Rest 1 Minute between rounds 2 Rounds 15 B Split Squats (Per leg) 1×20/1×15 Superset Max Jumping Squat Rest 1 Minute between rounds 2 Rounds 10 Double DB Hang Power Clean 2×20/2×15 Superset Max DB Box Dips Rest 1 Minute between rounds ...
THURSDAY 25 January 2023
Warm-up2x 5 Inch worm+ push-up 10 Heel Touches 10 Side 2 side leg swings 10 Kb Deadlift (light) 10 Kb Russian swing (light) 1x (bar) 10 Bent Over Row 10 Deadlift Workout “22.2” 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: DeadliftsBar-facing burpees Cap: 10 minutes ♀ 70Kg barbell♂ 100Kg barbell ...
WEDNESDAY 24 January 2023
Warm-upAMRAP 510 Russian Twist (L+R =1)10 Sit-ups10 Russian KB swings10 Alt Lunges Then 20/15 Cal Assault bike WorkoutE5MOMInterval 1:50 Sit-ups+Max KB swings♀ 12Kg KB ♂ 16Kg KB Interval 2:50 Reverse Lunges+Max Reverse Burpees Interval 3:50 Alternating V-ups+Max T2B Cash-outTABATA Assault Bike ...
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