MONDAY 23 January 2023
Warm-upAMRAP 65 Walkers10 Air Squat10 Alt DB Hang Clean + Jerk10 Ring Rows 1x10 Front Squat10 Push Press8 thrusters Workout5 Rounds for Time:8 Ground to Overhead @40/3010 Bar facing burpees -directly into: 5 Rounds for Time:8 Thrusters @40/3010 Bar facing burpees Bar facing burpees: Open style, no lockout needed + step-up allowed ...
FRIDAY 20 January 2023
Warm-up2x10 Ring rows10 Push-ups10 Db hammer curls (light) Workout3 Rounds30 Db Bench Press 2X20/2X1515 Strict pull-up30 Db bent over row 2X20/2X15 ...
THURSDAY 19 January 2023
Warm-up*Bar handling2x100m run10 Jumping squat5 Walkers10 Box step-ups 1x (empty bar)15 Bent over row15 Deadlift 1xDeadlift technique + warm-up WorkoutTeams of 2:15-12-9-6-3Wall-balls Each 10/7Burpees Each*one working at a timeScaling: Lower Height/weight/Medball-thrusters/Jumping Squats -Then 3-6-9-12-15Deadlift Each 90/60Box jump+100m run together after each round*one working at a time ...
WEDNESDAY 18 January 2023
Warm-up2x200m10 Hanging knee raises10 Lat line hops (L+R =1)10 Russian twists (L+R =1) S&T4x4 Windmills L + 4 windmills R Scaled: DB windmill/Low hanging windmill*Work up in weight Workout30-20-10Toes to Bar60-40-20Double UndersRussian Twists 15/10 Plate (L+R =2) ...
TUESDAY 17 January 2023
Warm-up200m jog 2x10 Sit-ups20 Alt Lunges10 Ring rows10s Rope hang 2x10 KB Deadlift10 KB Swing20 Kb/DB Hang clean + jerk (10 p.s) Workout2 Legless Rope Climb40 Weighted Abmat Sit-ups (10/7)21m Double KB Overhead Walking Lunge 2x24/2x16 (scaled: front rack)20 Double KB Hang Clean & Jerks 2x24/2x161Km Run (around block)20 Double KB Thrusters 2x24/2x1621m Double KB Front-rack Walking Lunge 2x24/2x1640 Abmat Sit-ups2 Legless Rope Climb Scaled: KB's can be exchanged for 2xDB's or 1xDB ...
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