MONDAY 6 February 2023
Warm-up2x 10 Air Squat 10 Ring Rows5 Walkers30 Singles10 Heel Touches10 Thor Ext20s Pidgeon (e.s) 1x (bar)10 Pause Squat (1s)10 Squat S&T5-5-4-4-3-3Back Squat *Work to a challenging/heavy weight Workout 21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) ♀30/32/35Kg BB ♂ 40/45/50Kg BB ...
FRIDAY 3 February 2023
Warm-up2x10 Ring row10 Push-ups10 Double DB Hammer Curl (light + slow and controlled) WorkoutTeams of 2 (sync as needed):You go I go3 RoundsMax KB Hanging High Pull♀ 16Kg KB ♂ 24Kg KBMax Double DB Hang Clean/Hammer Curl (Alt: Ring Rows)♀ 2x10Kg KB ♂ 2x15Kg KBMax Weighted Push-up♀ 5Kg Plate ♂ 10Kg PlateRest 2 Minutes Partner A completes movement while partner B rests, swap repeat ...
THURSDAY 2 February 2023
Warm-up3x10 Air squats10 Front + Side lat raise (light)10 Hanging knee Raises10 Alt DB Hang Snatch WorkoutAMRAP 20:8 toes-to-bars10 dumbbell hang Snatch8 DB Goblet Squat ♀ 15Kg DB ♂ 20Kg DB ...
WEDNESDAY 1 February 2023
Warm-upAMRAP 510 Russian Twist (L+R =1)10 Sit-ups10 Russian KB swings10 Alt Lunges Then 20/15 Cal Assault bike WorkoutE5MOMInterval 1:50 Sit-ups+Max KB swings♀ 12Kg KB ♂ 16Kg KB Interval 2:50 Reverse Lunges+Max Reverse Burpees Interval 3:50 Alternating V-ups+Max T2B Cash-outTABATA Assault Bike ...
TUESDAY 31 January 2023
Warm-upAMRAP 65 Pause squats (1s)5 Air squats5 Jumping squats10 Ring Rows10 DB Hang Clean + Jerk (10 left then 10 right) + Warm up C&J to workout weight WorkoutTeams of 2:Minute 1: Partner A Completes as many reps as possible, Partner B restsMinute 2: Partner B Completes as many reps as possible, Partner A rests…Continue this pattern until the team has completed all the required reps 150 wall balls (10/7)30 muscle-ups30 clean and jerks ♀ 7Kg Ball, 45Kg barbell♂ 10Kg Ball, 70Kg barbell ...
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