Week 49 – 2022
Monday Power clean 3-3-3-3-3 Clean Pull 3-3-3 4 Rounds 3 minutes AMRAP 20 Russian swings 32/20kg 20 Box jump overs 24/20″ Max Calorie row 2 minutes rest Tuesday EMOM x 15: 1. Chin-ups [...]
Week 48 – 2022
Monday 5 sets @ 80% Clean Deadlift + Low Hang Power Clean + Power Clean: EMOM x 16 Min 1 – 10 Alt DB Snatch – Max Burpee box jump over Min 2 – Rest Tuesday A. Front Squat: [...]
Week 47 -2022
Monday Hang Power Clean: Build to a 3RM. 3 Rounds 90s AMRAP Wall Balls, 9/6kg – Rest 1 Minute 90s AMRAP Row – Rest 1 Minute Tuesday A. Chin Over Bar Hold (pronated grip): 1 x Max [...]
Week 46 – 2022
Monday A. Hang Power Clean + Low Hang Power Clean: 5 x 1+1, Every 60s *Light-moderate weight + B. Low Hang Power Clean + Power Clean: 5 x 1+1, Every 90s. *Moderate-heavy weight C. EMOM x 10: 1. [...]
Week 45 – 2022
Monday A. Slow Clean Grip Deadlift + Mid Thigh Power Clean + Hang Power Clean: 4 x 1+1+1, Every 60s x 5 *Light-moderate weight + B. Slow Clean Grip Deadlift + Hang Power Clean + Low Hang Power [...]
Week 44 – 2022
Monday A. Slow Clean Grip Deadlift + Mid Thigh Power Clean: x 1 complexes x every 60s x 5 sets. *Light weight + B. Slow Clean Grip Deadlift + Hang Power Clean: x 1 complexes x every 60s x 5 sets. [...]
Week 43 – 2022
Monday Power clean 20 minutes to build to a heavy single EMOM x 10 Min -1 20s Cal bike Min -2 40s Wall balls 9/6kg Tuesday chin over bar hold 1 x Max UB Set Every 2 Minutes x 6 Sets: Odd: [...]
Week 42 – 2022
Monday Kettlebell front rack step ups 8-8-8-8 12 minute AMRAP 50-40-30-20-10 Russian Kettle bell Swing 24/16kg Double unders In the remaining time AMRAP of bar muscle ups / pull ups Tuesday [...]
week 41 – 2022
Monday A)Alternating Dumb-bell bench press 10-10-10-10 B) T Bar rows 10-10-10-10 5 rounds 30 seconds work 30 seconds rest # Wall walks # Double unders # Ski erg Tuesday Pause Front Squat [...]
Week 40 – 2022
Monday Power Clean 3-3-3-2-2-2-1-1-1 Every 5 minutes x 4 20/15 Calorie row 6 Power cleans 60/40kg 12 Front rack reverse lunge 6 Strict pull ups Tuesday A1) Handstand Push ups 5 x 5-10 reps [...]
