MONDAY 17 April 2023
Warm-up3x10 Pause squats (1s)7m Inch worm10 Heel touches10 thor ext30s Pidgeon (e.s) S&TBack squat4-4-3-3-2-2Start at ~50% and work to heavy WorkoutFive 3-minute rounds of:10 DB Box Step Ups (2x15/2x10)20 Double DB Push press 2x15/2x10Max medball cleans (10/7) Rest 2 minutes between rounds. ...
FRIDAY 14 April 2023
Alt: any missed/benchmark workoutWarm-up3x10 Double kb deadlift (light)10 banded pull down10 Bench press (bar) workout“Harry and Lloyd”Teams of 220:00 AMRAP20 Bench Press 60/40kg20 Skull crushers (25/17)25 Meter Kettlebell Farmers Carry 2x24/2x16 2x20/2x15 ...
THURSDAY 13 April 2023
Warm-upAMRAP 710 air squats10 PVC PT10 PVC GM10 PVC OH Squat S&TEvery 2:00 minutes, 6 Sets1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat*Not a complex starting at 50% of power snatch 1rm, work up in weight. Workout“Everton”For Time30 Toe to Bar30 Overhead Squats (43/30kg)30 Hang Power Snatch (43/30kg)30 Wall Balls 20/14lb, (10/7) ...
WEDNESDAY 12 April 2023
Warm-upAMRAP 730 Singles10 Push-ups10 Sit-ups20 Alt DB Hang Clean + jerk (light) Workout“Queens Park”For Time, Split w/PartnerBuy In: 200 Double UndersInto:3 Rounds,50/40 Alt DB Ground to Overhead50/40 Push-Ups50 V-UpsIntoCash-Out: 200 Double Unders ...
TUESDAY 11 April 2023
Warm-upAMRAP 710 Alt lunge twist10 Ring rows10 Heel touches10 Thor ext10 Empty bar deadlift Then work up to deadlift starting weight S&TDeadstop DeadliftEvery 3:00 minutes, 5 Sets6 Reps @ 65%5 Reps @ 70%4 Reps @ 75%3 Reps @ 80%2 Reps @ 85% Workout“Nottingham Forest”2:15 minutes On : 45 seconds Rest12 Alt Jumping lunges9 Chest to Bar Pull Ups (Scaled: PU/Jumping PU/ Ring row)7 Deadlifts 100/65kgMax Burpee Pull-Ups (Scaled: Burpee to bar)Repeat this until you accumulate 30 Burpee Pull-Ups *Scaled: Scale down each movement with 2 reps ...
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