A) “Running clock” 0 – 8mins: Find 3rm Strict press 8 – 12mins: 400m run Max lateral burpees in time remaining 12 – 22mins: Find heaviest complex- 2 Deadlifts + 1 hang power clean + 1 hang squat clean…
Author: Josh Boyle
A) EMOM 9mins: Min1- 50 sec wall sit Min2- Bear crawl L1=20m – L2=30m – L3=40m Min3- 50 sec rowing B) 4 sets/super set: 6 Back squats with no pause @ top Max L-hang C) 3min on/1min off/x4…
A) 4 sets/super set: 4 Bench press 6 Clapping press ups B) 20min AMRAP: 400m Run 21 Pull ups 15 SDHP @L1=25kg/15kg – L2=35kg/20kg – L3=43kg/30kg 9 Bar facing burpees
-7mins to warm up to starting weight- A) EMOM 10mins: 3 Squat cleans Starting @60% B) For time: 15 – 12 – 9 Deadlifts @L1=40kg/30kg – L2=60kg/40kg – L3=80kg/55kg Box jump overs 30 Wall balls C) Tabata: Hand…
A) Overhead squats (scale to front or back squats): Week 1- 5×5 B) 10mins practise: Pull ups – kipping/butterfly C2b – kipping/butterfly T2b/k2e Muscle up variations Ring dips Hand stands – anything gymnasty/choose no more than 2 things –…
A) EMOM 9mins: Min1- 50 Sec rowing Min2- 10 Strict pull ups/ring rows Min3- 10 Empty bar Over head squats (3 second descent) B) 7mins to find a heavy: Hang squat snatch + TNG squat snatch C) EMOM 5mins:…
A) Build to a heavy: 1.1.1 Squat clean -12min cap- B) EMOM 14mins: Even- Burpees L1=7 – L2=11 – L3=15 Odd- 1 Squat clean – climbing (starting @80% of above) C) 3 Rounds for time: 20/15 Cal row…
A) 3 Sets/super set: 5 Strict press with pause @shoulder 16 Front rack alt lunges -10min cap- B) Split jerks: 1×5 2×3 3×1 C) 15min AMRAP: 2 Rope climbs 12 Thrusters @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg 2 Wall…
A) 25mins to find: 1RM Front squat 1RM Deadlift B) 7 Rounds for time: 9 Hang squat cleans @L1=43kg/25kg – L2=52kg/35kg – L3=61kg/43kg – L4=70kg/50kg 11 Kb swings @L1=20kg/12kg – L2=24kg/16kg – L3=28kg/20kg – L4=32kg/24kg
A) Back squats: 4×8 (no resting at top) -15min cap- B) Power clean + split jerk: 5x 2+1 with 3 sec pause in the split -15min cap- C) 3 Rounds for time: 10 Hang power cleans @L1=43kg/25kg –…