Monday 19 February 2024
Warm-up 2x 10 Air Squats 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Alt DB Hang Snatch (light) 10 Box Step-ups Strength *take 2/3 sets to get to starting weight (if needed)5-4-3-2 Front squat *Work to a heavy double Workout For Time: 30-24-18-12-9Alternating DB snatch (22.5/15) (Open style, touch both sides of the DB) 15-12–9–6–3Burpee Box Jump Over (Open style, don’t have to open at the top) ...
FRIDAY 15 February 2024
Warm-up3x 10 Push-ups 10 Ring rows 10 KB Deadlift 10 KB Swing WorkoutFor time:10-9-8-7-6-5-4-3-2-1 Double KB Deadlift 2×24/2×16 Double KB Hang Clean & jerk 2×24/2×16 ...
THURSDAY 14 February 2023
Warm-up100m runAMRAP 67m Walking Lunge twist10 heel Touches5 Walkers7 Double/single KB Deadlift (light)10 Calf raises Workout“Fortune Faded”2:00 AMRAP5 Shuttle runs 7m (there and back = 1)+Max Distance Dual DB Lunge (2×20/2x15kg) -Rest 1:00 minute between sets-Repeat until 15 lengths of 7m have been completed-Scale shuttle run amount first then, lunge lengths ...
WEDNESDAY 13 February 2023
Warm-up AMRAP 6 20 Singles 10 Sit-ups 10 Hanging knee raises S&T 15 minutes Work up to a max set DU’s/singles Workout 20 toes-to-bars40 double-unders 15 toes-to-bars30 double-unders 10 toes-to-bars20 double-unders 5 toes-to-bars10 double-unders Scaling: Hanging knee raises/lying leg raises/sit-ups 3x singles/plate hops ...
TUESDAY 12 February 2023
Warm-upAMRAP 510 Bend + bow10 Box step-ups10 KB swing Intermediate/advanced: 1x (bar)10 Hang Power Snatch10 OH Squat10 Snatch Balance Beginner:20 Alt DB Hang snatch20 PVC OH Squat/PVC OH box squat S&T Intermediate/advancedSnatch ComplexEvery 2:00 minutes, 6 Sets, Complete the following:1 Hang Snatch1 OH SquatRest 15 seconds (minimum)1 squat Snatch (Scaled: power snatch) *Work up in weight Beginner Every 2 minutes, 6 sets3 Snatch grip deadlift 3 Hang power snatch 1 OH squat/OH box squat *Work up or use the same weight Alternative: Every 2 minutes, 6 sets5 DB Hang Snatch Left + 5 DB snatch Left 5 DB Hang Snatch Right + 5 DB snatch Right Workout“Sick Love”4 Rounds:3 minute AMRAP4 Box Jumps (scaled:...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222