TUESDAY 16 January 2023
Warm-up3x10 Air squats10 Front + Side lat raise (light)10 Hanging knee Raises10 Alt DB Hang Snatch WorkoutAMRAP 20:8 toes-to-bars10 dumbbell hang Snatch8 DB Goblet Squat 20Kg DB/15Kg DB ...
MONDAY 15 January 2023
Warm-up2x5 Walkers10 KB Deadlift10 KB Swing10 Heel Touches10 Thor Ext20s Pidgeon (e.s) 1x (bar)10 Pause Deadlift (1s)10 Deadlift S&TDeadlift5-5-5-5Touch and go Deadlift*Work to a challenging weight Workout 21-15-9Deadlift (100/70)HSPU42-30-18Double Unders*Singles: 126-90-54 ...
FRIDAY 12 January 2023
Warm-up2x10 Ring rows10 Push-ups10 Db hammer curls (light) *Choose one workout and perform for timeWorkout 13 Rounds15 Db Bench Press 2X15/2X1015 Db sitting curl 2X15/2X1015 Db bent over row 2X15/2X10*Putting down the DB's = 10 Push-ups or Workout 23 Rounds15 Db push ups15 Db Standing Hang Power clean 2X15/2X1015 Db bent over row 2X15/2X10*Putting down the DB's or breaking = 10 Push-ups ...
THURSDAY 11 January 2023
Warm-up*Bar handling rules2x10 Bend + bow10 Jumping squat10 Thor Ext5 Walkers10 Box step-ups 1x (empty bar)15 Bent over row15 Deadlift 1xDeadlift technique + warm-up WorkoutTeams of 2:15-12-9-6-3Wall-balls 10/7Burpees Each *one working at a time, you go I go*Partner 1 completes 15 wall-balls then partner 2 complets 15 wall-balls, partner 1 completes 15 burpees…Scaling: Lower Height/weight/Medball-thrusters/Jumping Squats -Then 3-6-9-12-15Deadlift 90/60Box jump *one working at a time, you go I go*Partner 1 completes 15 deadlifts then partner 2 complets 15 deadlifts, partner 1 completes 15 box jumps… ...
WEDNESDAY 10 January 2023
Warm-upAMRAP 510 Russian twist L+R =110 Sit-ups10 Hanging knee raises workout“300”75 Medball Sit-ups (10/7)75 Leg raises (assisted) Scaled: Bent leg75 Hanging leg raises (strict as possible)75 Alternating V-ups *Partition in any way you want ...
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