A) Every 2mins x5 Rounds:
5 Front squats (from floor)
-In to-
Every 90 sec x5 Rounds:
2 Hang squat cleans
1 TnG squat clean
–
B) For time:
50 Pull ups
50 Press ups
100 Air squats
50 Db prone rows – up to 22.5/15kg
50 Hspu
-Break up however you wish-
A) Every 2mins x8 Rounds:
15 Wall balls
10 T2b
3 Squat snatches (climbing)
–
B) 5min AMRAP:
Rowing
-1:30 Rest-
5min AMRAP:
50 Double unders
10 SDHP @L1=25/15kg – L2=30/20kg – L3=35/25kg
-1:30 Rest-
5min AMRAP:
10 Overhead squats
10 Hspu
-1:30 Rest-
5min AMRAP:
Run L1=600m – L2=800m – L3=1km
Max burpees in time remaining
A) 4 Sets/Giant set:
10/8/6/6 Floor press
2 Rope climbs
20 Hollow body rocks
20 L-Sit heel over kb
–
B) 20min AMRAP:
20 Kb single arm alt Russian swings – up to 24/16kg
10 High box jumps
5 Muscle ups
20/17 Cal (any machine)
10 e.a Single db overhead alt lunges
5 Muscle ups
A) EMOM 10mins:
Odd- up to 20 wall balls
Even- up to 15 pull ups
–
B) 10mins to build to heavy complex:
2 Push press
3 Push jerks
1 Split jerk
–
C) EMOM 10mins:
Odd- up to 15 Thrusters @L1=30/20kg – L2=43/30kg – L3=52/35kg
Even- up to 10 Bar facing burpees
–After the 10th minute go straight in to “D”-
–
D) For time:
21 Deadlifts
18 Front squats
15 Pull ups
12 Shoulder to overhead
9 Bar facing burpees
6 Power cleans
3 Squat clean thrusters
A) 4 Sets/Giant set:
10 e.l Static Db/kb lunges (all 10 left then all 10 right)
4 Box squats (heavier than last 2 weeks)
10 Double db RDL’s
-20min cap-
–
B) For time:
400m Run
20 Russian swings
400m Suit case carry (switch hands @halfway)
20 T2b
200m Suit case carry (switch hands @halfway)
20 Pull ups
400m Suit case carry (switch hands @halfway)
20 Russian swings
400m Run
-Kb up to 32/24kg-
A) EMOM 5mins:
4 High box jumps
4 Hang power cleans
1 Jerk
-1min rest–
EMOM 5mins:
2 Hang power cleans
2 Jerks
–
B) For time:
400m Run
21 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
21 Pull ups
200m Run
15 Thrusters
15 C2b
200m Run
9 Thrusters
9 Muscle ups
400m Run
–
C) 3 sets/super set:
Max strict ring dips (or box dips)
6 Floor press
A) 4 sets/giant set-
15-20 Banded pushdowns
5 Push press
3 Push jerks
–
B) EMOM 20mins:
Min1- Db devils press L1=4 – L2=5 – L3=6 – up to 22.5/15kg
Min2- Ring dips + hspu – up to 10 + 10
Min3- T2b + pull ups – up to 10 + 10
Mins4+5- Cal row L1=22/19 – L2=26/23 – L3=30/27
A) EMOM 5mins:
4 Broad jumps
3 Hang power snatches
-1min rest-
EMOM 5mins:
2 Hang squat snatches
2 Overhead squats
–
B) For time:
50 Double unders
21 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg
15 Front rack alt lunges
9 Shoulder to overhead
50 Double unders
21 Shoulder to overhead
15 Front rack alt lunges
9 Front squats
50 Double unders
–
C) 10min practise:
Anything handstand
A) 4 sets/super set:
8 Sumo deadlifts
16 Db prone rows
30 Sec hollow body rock
–
B) 3 sets/super set:
60 Sec wall sit (weighted if able)
6 Broad jumps
–
C) 15min AMRAP:
10 High box jump overs – up to 30/24inch
15 Russian swings – up to 32/24kg
10 T2b
15/12 Cal
A) 15mins to complete:
4 sets/super set-
6 Box squats (to 90 degrees/get all of weight on to box) – heavier than last week
10 e.a Single db/kb rows
–
B) 2:30 on/1min off/x5 rounds:
20 Single db alt lunges – up to 30/22.5kg
15 C2b
10 Single db alt hang squat clean thrusters
Max double unders in time remaining
–
-If Time-
C) Alt Tabata:
Bb curls
Single db/kb overhead extn