MONDAY 16 January 2023
*Bar handlingWarm-upAMRAP 710 Air Squat10 PVC PT10 PVC GM10 Ball slam10 Push-up 1x8 Back squat8 Front Squat8 OH squat Workout21 Medball slams (15/10)21 HR Push-ups21 Back squats (60/40) (Scaled: DB Goblet squats) 15 Medball slams (15/10)15 HR Push-ups15 Front squats (60/40) (Scaled: Back/DB Goblet squats) 9 Medball slams (15/10)9 HR Push-ups9 OH squats (60/40) (Scaled: Front/Back/DB Goblet squats ...
FRIDAY 13 January 2023
Warm-up2x10 Push-up10 Ring Row10 double DB Curl (light 2s up hold 1s) Workout21-15-9DB box dipsDouble DB Hang power clean/Strict curl (2x20/2x15) Rest 1 Minute 9-15-21HR push-upsRing rows Then Optional:Teams of 2 (you go I go)3 sets of 7's (empty bar) ...
THURSDAY 12 January 2023
Warm-upAMRAP 710 KB Deadlift10 KB Swing10 Ring rows10 Box step ups10s Rope hang20s Squat hold Workout50 KB Swings 24/1625 DU's1 Rope Climb 40 Goblet Squats 24/1620 DU's1 Rope Climb 30 Pull-ups15 DU's1 Rope Climb 20 DB box step-ups 2x20/2x15 (scaled: single db/unweighted)10 DU's1 Rope Climb ...
WEDNESDAY 11 January 2023
Warm-upAMRAP 510 Russian twist10 Sit-ups10 Plank to straight arm plank workout"300"100 Medball Sit-ups (10/7)100 Seconds Plank100 Alternating V-ups *Partition in any way you want ...
TUESDAY 10 January 2023
Warm-up (cap 17 minutes) *Bar handling/rules3x10 jumping squat (1s hold)10s Alternating battle rope10 Ball slams 1x15 Hang power clean15 Push press S&T 17 Minutes Work to a heavy squat clean + Front Squat Alt: Power + 2 front squat Workout17 min AMRAP:23 Wall Balls 10/723 Battle rope23 Ball slams 10/723 Ground to Overhead @ 40/30 ...
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