MONDAY 20 November 2023
Warm-up2x10 Bend + Bow5 Walkers10 PVC PT 10 PVC OH Squat (1s pause)8 Snatch grip Deadlift (Bar) 8 Hang Power snatch (bar) 8 OHSquat (bar) S&TE2MOM (12 rounds) *Start light Increasing weight every 2nd set. Complete both complexes within 2 minutes Complexes: Snatch High Pull + Hang Power Snatch Rest 20s Snatch Grip Deadlift + Hang Squat snatch Workout Workout Isabel For time: 30 Snatches 60/40 60/40 *Record times on wall - if you want :) ...
FRIDAY 17 November 2023
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) - slow descent 10 Front + side lat raises Workout 21-15-9BB Upright Row (High pull) BB Reverse curl/BB Hang muscle clean BB Strict Press Any break in a set of 3 movements = that set's reps in burpees (21-15-9) 20/15 Optional FInisher: 3 sets of you go I go BB 7's ...
THURSDAY 16 November 2023
Warm-up2x10 ring row10 Box step-ups10 Double db hang Clean (Light)10 Alt DB Snatch (Light)10 Air Squat ThenPractice unfamiliar movements (like double DB Snatch) Workout4 rounds for time of:15 Double DB Cleans 2x20/2x1512 Double DB step-ups 2x20/2x159 Double DB Snatches 2x20/2x157 Double DB Front Rack Squat 2x20/2x15 ...
WEDNESDAY 15 November 2023
Warm-upAMRAP 620 Singles 10 Hanging knee raises 10 KB Deadlift 10 KB swing Workout50-40-30-20-10 Double Unders 25-20-15-10-5 T2B 5---4---3---2---1 Sandbag Clean over shoulder ...
TUESDAY 14 November 2023
Warm-up3x 100m Run10 Air Squat 5 Walkers + push-ups 10 Ring Row 8 Medball slams 8 KB Swing Workout“The Neverending Story”8:00 minute AMRAP800m RunIn the Remaining Time Complete AMRAP8 Thrusters 43/30kg8 Pull-Ups Rest 2 Minutes 8:00 minute AMRAP400m RunIn the Remaining Time Complete AMRAP8 Wall Balls 10/78 Push-Ups Rest 2 Minutes 8:00 minute AMRAP200m RunIn the Remaining Time Complete AMRAP8 Ball Slams8 Medball Cleans ...
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