TUESDAY 5 December 2023
Warm-UpAMRAP 6 100m run10 Air squat10 Thor Ext10 sit-ups 10 Ball Slams 10 Lat line hops Workout“Run ‘n StufF”E4MOM (16 mins = 4 rounds)10 Medball cleans 15/1010 Medball Sit-ups 15/1010 Ball slams 15/1010 Lateral Ball hops (L+R=1) 100m run *Reverse order of movements every round ...
MONDAY 4 December 2023
Warm-upAMRAP 610 PVC PT10 PVC GM5 PVC OH pause squat (1s)5 PVC OH Squat10 Ring Rows Then 2x (bar)8 Snatch grip dl8 hang power Snatch8 oh squat S&TEvery 1:30 minutes, 5 SetsSquat Snatch + overhead squat *Work up in weight, start light Workout“Up to Speed”For Time22-16-10Alternating DB Snatch (22.5/15kgBox Jumps ...
FRIDAY 1 December 2023
Warm-up 3x10 Empty bar bench press10 Ring Rows10 Hammer Curl (light) - slow descent Workout 1 21-15-9-7 BB Bench Press Double DB Sitting Curl DB box dips RX: DB = 2x15/2x10 BB = Bodyweight ...
THURSDAY 30 November 2023
Warm-upAMRAP 6100m run8 Bend + bow8 Alt Lunge Twist8 Box Step-Overs8 Bent Over Row (Bar)ThenWarm up to workout weights Workout“Turkey Trot”4 Rounds8 Front Rack Lunge (60/40)100m Run8 Box Jump Overs into.. 3 Rounds12 Back Rack Lunge (60/40)100m Run12 Box Jump Overs into.. 2 Rounds16 Deadlift (60/40)100m Run16 Box Jump Overs ...
WEDNESDAY 29 November 2023
Warm-upAMRAP 610 Push-up10 Sit-up10s Handstand hold10 Alt DB hang snatch (light) WorkoutTeams of 23 Sets, For Max Reps5:00 minute AMRAP12 Handstand Push-Ups (split reps)18 Syncro Push-Ups24 Synchro Plate sit-ups (15/10)-Max Synchro Alternating DB Snatch 15/102:00 minute Rest between sets ...
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