MONDAY 3 April 2023
Warm-upAMRAP 710 PVC PT10 PVC GM10 Bend + Bow10 Ring rows10 Alt Lunge Twist5 Walkers 1x (Bar)15 Deadlift15 Hang Power Clean15 Push Press (1s Hold Overhead) Workout"DT"12 Deadlift9 Hang Power cleans6 Push jerk ♀ 45♂ 70 kg ...
FRIDAY 31 March 2023
Warm-up3x10 Push-up10 Renegade row (light)10 Alt DB Hang Power Clean (Light) S&T4 Sets, Superset10 Dual Dumbbell Bench Press-Straight into10 DB Deficit Push-Ups Workout“Brick”Every 4:00 for 16:0020 Renegade Row 2x22.5/2x15kg15 Ring Rows10 Hang Power clean 2x22.5/2x15kg ...
THURSDAY 30 March 2023
Warm-up2x10 Ring Rows10 Air Squats10 Bend + Bow10 PVC PT10 PVC GM10 PVC OH Squat (1s Pause at bottom) 1x (bar)10 Snatch Grip Deadlift10 Hang Power snatch10 OH Squat S&TEvery 3:00 for 15:00Complex of:1 Power Snatch1 Hang Squat Snatch1 OH SquatStart at ~40% and increase weight every set. Workout"Mt Juliet" Snatch styleFor time10 Power Snatch10 OH Squat8 Power Snatch8 OH Squat6 Power Snatch6 OH Squat4 Power Snatch4 OH Squat2 Power Snatch2 OH Squat ♀ 40kg♂ 60kg ...
WEDNESDAY 29 March 2023
Warm-up3x 30 Singles10 Alt bent-leg v-ups10 Sit-ups20 Russian twist (unweighted) S&T Tabata Assault Bike *Score is calories completed, open gym/stretching while you wait Workout50-40-30-20-10 Alternating V-Ups DU's ...
TUESDAY 28 March 2023
Workout AMRAP 710 Air Squat7 Feet-assisted DB Box Dips10 Box Step Ups7 walkers Workout“Brentwood”4 Sets, Each for Time7 DB box dips7 Burpee Box Jump Overs14 Double DB front Squats (2x20/2x15)7 Burpee Box Jump Overs7 DB box dipsRest 2:00 minutes between sets*Relay style (teams of 2) ...
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