TUESDAY 7 November 2023
Warm-up3x 100m Run10 Alt Lunges 5 Walkers 10 Ring Row 8 KB Deadlift 8 KB Swing Workout"Run It Back" 6 Rounds:12 Pull-ups21 Kettlebell Swings 24/16200 Meter Run *Rest 2 Minutes ...
MONDAY 6 November 2023
Warm-up2x10 Bend + Bow5 Walkers10 Sit-ups8 Deadlift (Bar) 8 Hang Power clean (bar) 8 Push press (bar) S&TBack Squat 25 mins1 RM 2 Minute Rest 15-12-9Back Squat @55% of 1RM (Controlled decent) Workout AMRAP 10:30 Double Unders3 Power Clean3 Front Squats3 Push Jerks Barbell: 60/40 ...
FRIDAY 3 November 2023
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) - slow decent *Alt: Catch up any missed workout during the week S&TEvery 2 minutes, 6 Sets5-4-3-2-2-2 Bench PressStarting @ ~50% and increasing to a heavy set Workout“Skipping Stones”20:00 minute EMOMmin 1: 10 Dual DB Hang Power Clean (2x20/2x15)min 2: 10 DB Box Dipsmin 3: 10 DB Push-upsmin 4: 10 Ring Rows ...
THURSDAY 2 November 2023
Warm-upAMRAP 710s Pause Squat10 Air Squat10 Thor Ext10 Ring Rows8 Front Squat (Bar)8 Push Press (Bar)4 Thrusters (Bar) Workout“Fran”21-15-9Thrusters (43/30kg)Pull-Ups Rest 5 Minutes 4-4-3-3-2-2Push PressWork to a heavy weight ...
WEDNESDAY 1 November 2023
Warm-upAMRAP 68 Ring rows8 Hanging knee raises8 Deadlift (Bar)8 Hang Power Cleans (Bar) Workout“Grip and Rip”For Time, with a Partner10-9-8-7-6-5-4-3-2-1Toe to BarPower Cleans 60/40 Each partner will complete each round, alternating full rounds. This means that partner 1 will complete 10 Toes to Bar + 10 Power Cleans then tag partner 2 to complete 10+10 then back to partner 1 for 9+9 and so on down the ladder to 1+1 ...
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