MONDAY 13 November 2023
Warm-up2x10 Bend + Bow5 Walkers10 Sit-ups8 Deadlift (Bar) 8 Hang Power clean (bar) 8 Front Squat (bar) 8 Push press (bar) S&TE1:30MOM (8 rounds) *Start light Increasing weight every 2nd set Complex: Deadlift + Hang Power Clean + Jerk Rest 3 Minutes E1:30MOM (8 rounds) Complex: Deadlift + Hang Squat Clean *Start back on lightweight Increasing weight every 2nd set Workout Workout 4 Rounds 1 Power Clean + 4 Jerks 2 Power Clean + 3 jerks 3 Power clean + 2 Jerks 4 Power Clean + 1 jerks 60/40 ...
FRIDAY 10 November 2023
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) - slow decent 10 Sit-ups Workout10-9-8-7-6-5-4-3-2-1 Strict Pull-ups Incline Push-ups (bar) Devil's wheels Double DB Curl (Alt: Hang Clean) 2x20/2x15 ...
THURSDAY 9 November 2023
Warm-upAMRAP 710 Bend + now10 Ring Rows 10s Rope Hang 10 Alt DB Hang Snatch 10 KB Deadlift 10 KB Swing Then Deadlift warmup (3 sets minimum) Workout 4 Rounds for Time16 Alt DB Snatch (22.5/15)8 Deadlift (100/70) 4 Bar Muscle-ups 2 Rope Climbs ...
WEDNESDAY 8 November 2023
Warm-upAMRAP 68 Sit-ups 8 Push-ups 8 Ball slams Workout21-18-15-12V-UpsPush-ups 12-15-18-21 Ground to overhead to ground (10/7) Weighted Sit-ups (10/7) ...
TUESDAY 7 November 2023
Warm-up3x 100m Run10 Alt Lunges 5 Walkers 10 Ring Row 8 KB Deadlift 8 KB Swing Workout"Run It Back" 6 Rounds:12 Pull-ups21 Kettlebell Swings 24/16200 Meter Run *Rest 2 Minutes ...
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