TUESDAY 21 November 2023
Warm-up2x10 Air Squat (1 sec pause) 5 Walkers + push-ups 10 Ring Row 10 Hang power Clean (bar) 10 Front squat (bar) “Knocking at the Door”20:00 EMOMMin 1: 8 Front Squats, 60/40Min 2: 8 Power CleanMin 3: 8 Bar Facing BurpeesMin 4: Rest ...
MONDAY 20 November 2023
Warm-up2x10 Bend + Bow5 Walkers10 PVC PT 10 PVC OH Squat (1s pause)8 Snatch grip Deadlift (Bar) 8 Hang Power snatch (bar) 8 OHSquat (bar) S&TE2MOM (12 rounds) *Start light Increasing weight every 2nd set. Complete both complexes within 2 minutes Complexes: Snatch High Pull + Hang Power Snatch Rest 20s Snatch Grip Deadlift + Hang Squat snatch Workout Workout Isabel For time: 30 Snatches 60/40 60/40 *Record times on wall - if you want :) ...
FRIDAY 17 November 2023
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) - slow descent 10 Front + side lat raises Workout 21-15-9BB Upright Row (High pull) BB Reverse curl/BB Hang muscle clean BB Strict Press Any break in a set of 3 movements = that set's reps in burpees (21-15-9) 20/15 Optional FInisher: 3 sets of you go I go BB 7's ...
THURSDAY 16 November 2023
Warm-up2x10 ring row10 Box step-ups10 Double db hang Clean (Light)10 Alt DB Snatch (Light)10 Air Squat ThenPractice unfamiliar movements (like double DB Snatch) Workout4 rounds for time of:15 Double DB Cleans 2x20/2x1512 Double DB step-ups 2x20/2x159 Double DB Snatches 2x20/2x157 Double DB Front Rack Squat 2x20/2x15 ...
WEDNESDAY 15 November 2023
Warm-upAMRAP 620 Singles 10 Hanging knee raises 10 KB Deadlift 10 KB swing Workout50-40-30-20-10 Double Unders 25-20-15-10-5 T2B 5---4---3---2---1 Sandbag Clean over shoulder ...
- 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