MONDAY 22 January 2023
Warm-up2x 10 Air Squat 10 Ring Rows5 Walkers30 Singles10 Heel Touches10 Thor Ext20s Pidgeon (e.s) 1x (bar)10 Pause Squat (1s)10 Squat S&T5-5-4-4-3-3Back Squat *Work to a challenging/heavy weight Workout 21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) ♀30/32/35Kg BB ♂ 40/45/50Kg BB ...
FRIDAY 19 January 2023
Warm-up2x10 Ring rows10 Push-ups10 Db hammer curls (light) S&T(15 minutest)Open GymWorkout21-15-9-7DB Box dipsDouble DB hang Power Clean C2B Pull-up ...
THURSDAY 18 January 2023
Warm-upAMRAP 65 Pause squats (1s)5 Air squats5 Jumping squats10 Ring Rows10 DB Hang Clean + Jerk (10 left then 10 right) + Warm up C&J to workout weight WorkoutTeams of 2:Minute 1: Partner A Completes as many reps as possible, Partner B restsMinute 2: Partner B Completes as many reps as possible, Partner A rests…Continue this pattern until the team has completed all the required reps*Partition reps and sets in any way the team wants. Tip: plan ahead of time, having random, sets/reps are really hard to keep track of.*Can be done as a solo workout, 1 minute work/1 minute rest style (everything...
WEDNESDAY 17 January 2023
Warm-upAMRAP 510 Sit-ups 20s Plank 10 Russian Twist Workout EMOM 15 minutes: Minute 1: 15 Hollow rocks Minute 2: 30 seconds of flutter kicks Minute 3: 15 Pike pulses over medball Minute 4: 30 seconds of plank hold Minute 5: 15 Weighted Sit-ups *Scaled: -5 reps/seconds ...
TUESDAY 16 January 2023
Warm-up3x10 Air squats10 Front + Side lat raise (light)10 Hanging knee Raises10 Alt DB Hang Snatch WorkoutAMRAP 20:8 toes-to-bars10 dumbbell hang Snatch8 DB Goblet Squat 20Kg DB/15Kg DB ...
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