MONDAY 9 January 2023
Warm-upAMRAP 710 Alternating DB hang clean + jerk (light)10 Alternating DB hang snatch (light)10 Box step-ups20s Handstand hold5 Walker Workout7min AMRAP:3 Wall Walks6 DBL DB Power Snatch 2x15/2x1012 Box Jump Overs1min rest7min AMRAP:3 Wall Walks6 DBL DB Power Clean + jerk 2x15/2x1012 Box Jump Overs ...
FRIDAY 6 January 2023
Accessories/Isolated strengthWarm-upAMRAP 710 Push-ups10 Ring Rows10 KB Deadlift10 Russian KB Swings WorkoutOption 1:42-30-18Alternating KB Bench Press (Scaling: DB)Alternating Gorilla Rows Every set break = 7 Push-ups Option 2:42-30-18Incline push-up (bench)KB Swing (24/16) Every set break = 7 Ring Rows ...
THURSDAY 5 January 2023
Open-style weightlifting (under fatigue)Warm-upAMRAP 610 Box Step Ups10 Ring rows10 PVC PT10 PVC OH Squat 1x (Bar)15 Hang Power Snatch15 OH Squat (Scaling: Heels propped/Box)15 Snatch Balance *Warm up snatch to ~55-60% Workout6 MIN AMRAP:3,3..6,6…9,9 ETC:Pull-upBox Jump 8:00-15:001 P/S Snatch on the minuteSTARTING AT 45%ADDING 5% EACH MIN-Focus is keeping form under fatigue (scale down if needed) Scaled: 6-8-10-12-14-16-18 Alt DB snatch ...
WEDNESDAY 4 January 2023
High variance intervalsWarm-up (Cap 20 minutes)AMRAP 510 PVC PT10 PVC OH Squat3 Walkers10s Handstand hold 1x (bar)15 Deadlift15 Hang Power Clean15 Push Press ThenWarm-up all weighted movements Workout0:00-10:00 (cap at 8)FOR TIME:21-15-9OH Squats 40/30HSPU 10:00-20:00 (cap at 18)FOR TIME:15-12-9Deadlift 100/65Strict HSPU 20:00-30:00FOR TIME:9-7-5Power clean (70/50)Bar facing burpee ...
TUESDAY 3 January 2023
Welcome back!Hope everyone had an awesome break and new year, we have a lot of exciting stuff coming this year and we're very excited to get going!OPEN PREP STARTS NOW Movement MondayWarm-UpAMPRAP 5 minutes10 Air squat10 Sit-ups10 ball Slams10 Lat Line Hops (L+R =1) WorkoutE4MOM (16 mins = 4 rounds)8 Medball clean8 Medball situps Scaling: sit-ups8 Ball slams (15/10)8 Lat medball hops (L+R =1) Scaling: Lat line hops 10/7*Reverse order of movements every round ...
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