MONDAY 27 March 2023
Warm-up2x10 Ring rows10 KB Deadlifts10 KB Swings 10 Feet assisted Ring dips/DB Box Dips10s Rope hang/10 rope rows 1x (bar)10 Pause Deadlift (1s below knee)10 Deadlift + Hold 1s at lockout after each rep S&T15 MinutesRing MU/Bar MU/Box MU/C2B/Kipping swing*Focus on efficiency in the swing (no flapping legs, dropping back into the swing) Warm up to 70% of 1RM deadlift. Workout21 deadlifts, weight 1 (lightest)21 chest-to-bar pull-ups15 deadlifts, weight 215 bar muscle-ups9 deadlifts, weight 3 (heaviest)9 rope climbs, 15 ft ♀/♂ 50% 60% 70% Quarterfinals weights: ♀ 70, 80, 100 kg♂ 100, 120, 140 kg ...
FRIDAY 24 March 2023
Warm-up3x10 Ring rows10 Push-ups10s Rope hang 10 Leg assisted DB box dips (1s pause at bottom) S&T 15 minutes open gym WorkoutTeams of 2 AMRAP 8 minutes 1 Legless rope climb each 10 Strict pull-ups each 15 Ring rows each Rest 2 Minutes AMRAP 8 minutes 10 DB Bench Press 10 DB Box dips 15 Push-ups *Partner A completes the movement fully, then rests while partner B completes, move on to the next movement. 2x20/2x15 ...
THURSDAY 23 March 2023
Warm-up2x10 Box step-ups5 Walkers + Push-up10 Ring rows5 Tuck Jumps 1x (bar)10 Hang Power clean10 Push Press + Hold 2 seconds overhead after each rep Workout5 rounds for time:5 burpee box jump-overs1 clean and jerk *Add 1 clean and jerk after each round (1,2,3,4,5). ♀ ~80% of 1 RM clean and jerks, 24-in box♂ ~80% of 1 RM, 30-in box *No 1RM? Use a weight where you feel you could do roughly 2 reps at without putting the bar down. THENNot for time (20 minutes alotted time)5 sets of 4Touch and goClean and jerk @80%,75%,70%,65%,60% of workout weight ...
WEDNESDAY 22 March 2023
Warm-up200m run2x10 Bend + Bow10 Sit-ups20 Russian twist (unweighted) S&T3 AttemptsMax hanging knee raise hold Workout20-minute AMRAP:400m run50 Weighted abmat sit-ups (10/7)200m run25 V-ups ...
TUESDAY 21 March 2023 (Morning Super Class 09:00)
Warm-upAMRAP 714m walking lunge + twist30 Singles10 Heel touches10 Bend + Bow 2x20 Alt DB Hang snatches S&T12 minutesSinges/Crossover practice WorkoutAMRAP 128 dumbbell snatches, arm 18 overhead walking-lunge steps, arm 18 dumbbell snatches, arm 28 overhead walking-lunge steps, arm 240 crossovers 20/15 ...
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