MONDAY 5 February 2023
Warm-up3x10 Pause squats (1s)7m Inch worm10 Heel touches10 thor ext30s Pidgeon (e.s) S&TBack squat4-4-3-3-2-2Start at ~50% and work to heavy WorkoutFour 3.5-minute rounds of:10 DB Box Step Ups (2×15/2×10)20 Double DB Push press 2×15/2×10Max medball cleans (10/7) Rest 2 minutes between rounds. ...
FRIDAY 2 February 2023
Warm-up 2x10 Push-ups10 Ring rows 10 Pause Squat 20 Alt DB Hang Clean (light) 1x 15 Cal Bike S&TOpen Gym Workout 1 10-9-8-7-6-5-4-3-2-1 Push-up Hang squat Clean (40/30)Ring row *Any break = 10 jumping Squats OR Workout 2 3 Sets: 15-20 Barbell bench press @3/4 BW *First set reps should be matched on subsequent sets 3 Sets: 15-20 Goblet squats 15/10 *First set reps should be matched on subsequent sets 3 Sets: 15-20 Double DB Curl 2x15/2x10 *First set reps should be matched on subsequent sets ...
THURSDAY 1 February 2023
Warm-up 2x 10 Air Squat 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Ring Rows 1x 15 Deadlift (Bar) Then Work up to workout weight for deadlift Workout 3 Rounds “Whisky”3 Rounds, For Time:30 Wall Balls 10/720 Chest to Bar Pull-Ups10 Deadlifts 100/70 ...
WEDNESDAY 31 January 2023
Warm-up200m run2x10 Bend + Bow10 Sit-ups20 Russian twist (unweighted) S&T3 AttemptsMax hanging knee raise hold Workout20-minute AMRAP:400m run50 Weighted abmat sit-ups (10/7)200m run25 V-ups ...
TUESDAY 30 January 2023
Warm-upAMRAP 714m walking lunge + twist30 Singles10 Heel touches10 Bend + Bow 2x20 Alt DB Hang snatches S&T12 minutesSinges/Crossover practice WorkoutAMRAP 128 dumbbell snatches, arm 18 overhead walking-lunge steps, arm 18 dumbbell snatches, arm 28 overhead walking-lunge steps, arm 240 crossovers 20/15 ...
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