27
01
2023
Squats – Squat hold – Mountain climbers – Plank hold
3 rounds for reps 1 min air squats 30 sec rest 1 min squat hold 30 sec rest 1 min mountain climbers 30 sec rest 1 min plank hold 30 sec rest
26
01
2023
JERK SNATCHER
Olympic lift 1 rep clean and jerk JERK SNATCHER For time: 30 power clean and jerks (40/30 kg) 30 power snatches (40/30 kg)
25
01
2023
Overhead Lunges Box Jumps
For time: 21-15-9 Overhead lunges (60/40kg) Box jumps (76/60cm)
24
01
2023
Deadlifts Sit-ups wall balls
For time: 15 deadlifts (100/70 kg) 18 MB sit-ups (9/6kg) 21 wall balls (9/6kg) 18 deadlifts 21 MB sit-ups (9/6kg) 24 wall balls 21 deadlifts 24 MB sit-ups (9/6kg) 27 wall balls
23
01
2023
Back squats and burpees
5 rounds Min 1: 15 back squats (50/35kg) Min 2: 10 bar-facing burpees
22
01
2023
Plate Partner Workout
AMRAP 20 min 1 min plate OH Hold (20/10kg) 12 plate walking lunges 15 plate ground to overhead 18 plate sit-ups Share everything as needed.