A) 3 sets/super set: 16 goblet alt lunges 20 prone knee to opposite wrists Max L-hang B) EMOM 12mins: Min1- cal row L1=10/5 – L2=15/10 – L3=20/15 Min2- 20 wall balls Min3- T2b L1=5 – L2=10 – L3=15 -rest…
Author: Josh Boyle
A) For time: @ L1=50kg/35kg – L2=60kg/42kg – L3=70kg/50kg – L4=80kg/56kg “12 Days Of Christmas” 1 Wall Climb 2 Bar muscle ups (Scale to c2b + T2b or pull ups + T2b/one for one) 3 Snatches (scale to Squat Cleans) 4 Jerks…
A) 15mins to complete: Back squats- 4×8 (climbing optional) B) 15mins to complete: Power clean + jerk- 5x 1.1.1 (singles/climbing) C) 10min AMRAP: 15 Pull ups 10 Clean + jerks @L1=30kg/21kg – L2=43kg/28kg – L3=52kg/35kg 5 Lateral burpees
A) 3 sets/super set: 8 e.l single leg kb glute lean with shoulder press Max L-hang B) Push press: Option1- 4×4 – climbing Option2- 4×8 C) 3min Amrap: 10 wall balls 5 burpees -rest 90 sec- D) 3min…
A) 5mins to warm up/build then- EMOM 10mins: 1 Hang power snatch + 1 hang squat snatch + 1 full snatch – climbing B) 5min AMRAP: Squat snatch @ weight above C) Emom 20mins (x5 rounds): Min1- cal…
A) 3 Sets/super set: 16 Alt double kb top to top shoulder press 10 Double kb bent over row B) 3 Sets/super set: 8 Barbell curls 1min Wall sit (weighted if possible) C) For time: Buy in- 1.6km…
A) 4 sets/super set: 10 Hollow body rocks into pistol/scale to air squat (if unable to do either then scale again to hollow body rocks “then” pistols) 5 Strict ring dips (weighted if posible) B) 10 Mins to build…
A) 5 Sets/super set: Front squats- Option 1- w 3 sec pause @ bottom – climbing Option 2- 8 reps – same weight Power snatch- Option 1- 1.1.1 – climbing Option 2- 5 TNG – climbing B) 10min AMRAP:…
A) 4 sets/super set: Max hspu 3 Rope climbs (as fast as possible) B) 5mins to complete: Double unders L1=40 – L2=70 – L3=100 50 Wall balls 25 Pull ups -rest remainder- (straight into) C) 5mins to complete: 100…
A) 7mins to build/warm up/then- Every 3mins x5 rounds complete: 15/10 cal row (sprint) 3 Squat cleans – climbing every round B) 5 Attempts to find: 1RM squat clean C) For time: 25 – 20 – 15 Box…