MONDAY 10 April 2023
Warm-up TBD Workout 4 Rounds (with a Partner) for Time20 Synchronized Burpees20 Synchronized Pull-Ups200 meter Suitcase Carry (20/15) ♀ 45♂ 70 kg ...
FRIDAY 7 April 2023 (9AM Holiday Session!!)
Alt workout: Any missed or benchmark workout Warm-up3x10 Push-up10 Alternating DB curl (light)10 Banded pull down10 Bench Press (bar) S&T5-4-3-3-3Bench Press*Focus on Pushing upper back into the bench, tuck elbows + planting feet.*Work up in weight Then 3 sets of 7's (bar)1-minute rest between sets Workout50 Double DB Hang Power clean Every break: 10 Ring Pull-ups50 Banded pull-downs Every break: 10 Push-ups 2x20/2x15 ...
THURSDAY 6 April 2023
Warm-upAMRAP 68 Ring Rows8 Air Squats8 Walkers8 Kipping Swings 1x (bar)10 Front Squat10 Push press5 Thrusters Workout"Fran"21-15-9ThrustersPull-ups ♀ 30kg♂ 40kg ...
WEDNESDAY 5 April 2023
Warm-upAMRAP 630 Singles10 Ball slams (light)10 Sit-ups5 Supermans Workout10 Rounds for time25 DU's10 Medball Slams (10/7)10 Medball Sit-ups (10/7) ...
TUESDAY 4 April 2023
Warm-up3x10 PVC GM10 PVC Back Squat (1s pause)10 Side to-side leg swings (each side)10 Thor Ext30s Pidgeon (each side) 1x (bar)15 Pause back Squats (1s) WorkoutSquat wavesEvery 3 minutes do a set of back squatsSet #1 – 6 Back Squats @ 55% of 1RM Back SquatSet #2 – 4 Back Squats @ 65% of 1RM Back SquatSet #3 – 2 Back Squats @ 70% of 1RM Back SquatSet #4 – 6 Back Squats @ 65% of 1RM Back SquatSet #5 – 4 Back Squats @ 70% of 1RM Back SquatSet #6 – 2 Back Squats @ 75% of 1RM Back SquatSet #7...
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