MONDAY 8 May 2023
Movement MondayWarm-up3x10 Air Squat5 Walker10 Sit-ups10 KB deadlift10 KB Swing WorkoutEMOM 8 minutes8 Ball Slams (10/7)+8 Goblet Squats (24/16) -Rest 2 Minutes AMRAP 8 minutes8 KB Swings8 Medball sit-ups8 Push-ups8 Lateral medball hops (L+R =2) ...
FRIDAY 5 May 2023
Warm-up3x10 Front + side lat raises10 Push-ups10 Ring rows Workout2 RoundsTABATAFront lateral raises (2x2.5/2x1.5)TABATASide lateral raises (2x2.5/2x1.5)TABATABanded pull-downsTABATABanded curls *Rest 4 minutes between rounds*Do stations in any order, full tabata must be completed before moving to the next station. ...
THURSDAY 4 May 2023
Warm-upAMRAP 610 Ring Rows10 Thor ext10 Alt Lunge twist5 Walker10 Heel Touches20s Pidgeon (L + R) 1x (bar)10 Deadlift10 Hang Cleans10 Push press Workout5 Rounds7 deadlifts5 cleans3 shoulder-to-overheads*1 minute of rest after each round ♀60 ♂80 ...
WEDNESDAY 3 May 2023
Warm-up2x10 PVC PT10 PVC GM10 PVC Back Squat 1x (bar)10 Front Squat10 Push press5 Thruster S&TDeadlift5-4-3-2-2-2Work up to a heavy set WorkoutComplete as many reps as possible of: ThrustersBar Muscle-ups (Scaled: C2B/Pull-up/Jumping pull-up/Ring rows) Cap: 15 minutes *A minimum of 15 reps for each movement needs to be completed.*The rest of the reps are up to you (any sets/combinations are allowed). ♀ 40 ♂ 60 Example: 15 Thrusters + 45 Muscle-ups ...
TUESDAY 2 May 2023
Warm-upAMRAP 610 Air squat10 Ring rows10s Rope hang10 Alt box step ups5 Walkers WorkoutBuy in:20 burpee box jump-overs 2 rounds of:20 kettlebell box step-ups 24/162 rope climbs (3.4 climbs/Scaled rope climb/20 Rope row/20s rope hang) 2 rounds of:20 kettlebell goblet squats2 legless rope climbs (3/4 climbs/Scaled rope climb/20 Rope row/20s rope hang) Cash out:20 burpee box jump-overs ...
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