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 ...
TUESDAY 28 November 2023
Warm-upAMRAP 710/8 Cal bike8 Air Squat4 Walkers8 Hang power clean (bar)8 Front squat (bar)*Any order Workout“Baked Brie”Every 8:00 minutes, 3 Sets, Complete the following:40/30 Calorie Bike20 Wall Balls 10/715 Burpee10 Hang Squat Cleans (60/40kg)*Complete movements in any order - finish movement before starting a new one ...
MONDAY 27 November 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&TOverhead SquatEvery 2:00 minutes, 5 Sets6-5-4-3-2Work up in weight Pause for 1 sec on the first rep of each set Workout“Black Friday”For Time21 Squat Snatch9 Bar Muscle-Ups15 Squat Snatch7 Bar Muscle-Ups9 Squat Snatch5 Bar Muscle-UpsLoad: 43/30 ...
FRIDAY 24 November 2023
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) - slow descent Workout 1 21-15-9-7 Double DB Skull Crushers (as far overhead as possible) 2x15/2x10 Double DB Hex Press v Double DB Hammer curl (sitting) 2x15/2x10OR Workout 2 21-15-9-7 DB box dips Double DB Hang Power Clean Cal Bike ...
THURSDAY 23 November 2023
Warm-up2x10 ring row10 Lat Side + front raises10s Handstand/pike hold10 Deadlift (bar)10 Push press (bar) Then Work up to workout weights (Deadlift/starting push press weight) WorkoutDiane 21-15-9 Reps For TimeDeadlifts (102/70)Handstand Push-Ups Rest 5 minutes 3-3-3-3 Push press from floor *Work up in weight *Record Diane times on wall - if you want :) ...
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