MONDAY 13 February 2023
Warm-upAMRAP 75 Walkers8 Thor Ext8 Alt Lunge8 Air Squat8 Alt DB Hang Clean + Jerk 1x (bar)10 Hang Power Clean10 Front Squat10 Push Press S&TWork to a heavy complexHang Squat Clean +Jerk Workout AMRAP 124 Hang squat clean (Scaling: Hang power + FS)4 S2O4 Alt Front Rack Lunge*45/35 ...
FRIDAY 10 February 2023
Warm-up2x10 Ring row10 Push-ups10 Double DB Hammer Curl (light + slow and controlled) 10 Air squat Workout2 Rounds 20 DB Renegade rows (alt) 2x20/2x15 SuperSet Max DB Push-ups Rest 1 Minute between rounds 2 Rounds 15 B Split Squats (Per leg) 1x20/1x15 Superset Max Jumping Squat Rest 1 Minute between rounds 2 Rounds 10 Double DB Hang Power Clean 2x20/2x15 Superset Max DB Box Dips Rest 1 Minute between rounds 2x ...
THURSDAY 9 February 2023
Warm-up2x 5 Inch worm+ push-up 10 Heel Touches 10 Side 2 side leg swings 10 Kb Deadlift (light) 10 Kb Russian swing (light) 1x (bar) 10 Bent Over Row 10 Deadlift Workout "22.2" 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: DeadliftsBar-facing burpees Cap: 10 minutes ♀ 70Kg barbell♂ 100Kg barbell ...
WEDNESDAY 8 February 2023
Warm-upAMRAP 510 Sit-ups 20s Plank 10 Russian Twist Workout EMOM 15 minutes: Minute 1: 15 Hollow rocks Minute 2: 30 seconds of flutter kicks Minute 3: 15 Pike pulses over medball Minute 4: 30 seconds of plank hold Minute 5: 15 Weighted Sit-ups *Scaled: -5 reps/seconds ...
TUESDAY 7 February 2023
Warm-up3x10 PVC PT10 Front + Side lat raise (light)20s Handstand/Pike hold10 Alt DB Hang Snatch (light) 10 Alt DB Hang Clean + Jerk (light) Workout5 Rounds5 KB Hang Snatch L 5 KB Hang Snatch R 7m Handstand walk (Scaled: 7m bear crawl / 2 Wall walk/3 Scaled wall-walk/5 Walkers) 5 KB Hang C&J L 5 KB Hang C&J R ♀ 16Kg KB ♂ 24Kg KB (scaled: DB) ...
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