A) EMOM 12mins: Min1- Hspu Min2- T2b Min3- Double unders (40 sec @each) B) Tabata: Pistols C) 4 sets/super set: 6 e.a Single arm ring row 8 Bench press
Author: Josh Boyle
A) 3 sets/super set: 8 e.l goblet step ups (one leg at a time) 8 Pendlay rows B) 3 sets/super set: Max ring dips (kipping/strict/or both) 8 Good mornings C) “Fran” For time: 21 – 15 – 9…
A) 4 sets/super set: 4 Front squats @85-90% 4 Deadlifts @85-90% (last week 80-85/Final week of cycle) B) “Fight gone bad” 1min @ each station for max reps/x3 rounds: Wall balls Sdhp @35kg/25kg Box jumps Push press Cal row…
-5min warm up/build- A) Hang power clean + Push jerk: 3× 5+3 3× 3+2 3× 1+1 -18min cap- B) Every 3min x5 rounds/complete: 25 wall balls 15 burpees 5 Power cleans @80% of above
A) 4sets/super set: 16 Db kb front rack walking lunge 10 Bench press B) Partner rowing: 5x 500m sprints – each (1 works while partner rests) C) 3 sets/super set: 20 Sit ups (weighted if possible) 30 Russian…
A) Power snatch + overhead squats: 3x 1.1.1.1.1 + 3 ohs 3x 1.1 + 3 ohs B) 20min AMRAP: 20/15 Cal row 6 Squat snatch @85% of above 40 Double unders 6 Muscle ups (scale down to bmu/6 c2b+6…
A) EMOM 15mins: Min1- Ring dips + pull ups L1=5+5 – L2=8+8 – L3=12+12 Min2- 20 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg Min3- 2 Strict press – climbing B) 10mins to find 1rm: Split jerk C) 2…
A) 4 sets/super set: 4 Front squats @80 – 85% 4 Deadlifts @80 – 85% (last week: 75-85%/70-80%) B) 15min AMRAP: 200m Run 25 Air squats 15 Hang power cleans @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg
A) Overhead squats: Option 1- 4x 2 Option 2- 3x 10 B) 20min AMRAP: 9 Overhead squats @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg 18 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 200m Run
A) 7mins to build to a “heavy” single: Hang power clean B) EMOM 16mins: Even- 15 Wall balls + 5 t2b/alt with – 5 burpees + 5 c2b Odd- 3 Hang power clean – climbing/starting @60% of single above…