A) 7mins to find heaviest complex: 3 TNG Split snatches 2 TNG Power snatches 1 Full snatch (drop bar and take 10 sec to reset after each movement) B) 5mins to find heaviest complex: 2 TNG Power snatches 1…
Author: Josh Boyle
A) 3 Sets/superset: 12 two for 1 wall balls 8 Pendlay rows B) 10mins to find: Max squat clean C) 20min AMRAP: 5 Sqaut cleans @ 80% of “B” -2rounds of- 5 Burpees 10 Hspu (scale to using…
A) 4 sets/super set: 4 Back squats – Stay at one weight 3 Seated box jumps – climbing – 20min cap- B) 12mins to complete 4 sets of complex: 3 Push press 2 Push jerks 1 Split jerk …
A) 7min to warm up movement- EMOM 8mins: Power snatch + hang squat snatch + TNG full snatch (choose a weight and stick with it for the 8mins) -1min rest- B) EMOM 8mins: 1 Full snatch – climbing…
A) 3 Rounds for time: 20 Box jump overs 3 Wall climbs 20 Russian Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg B) 5mins to find heaviest: 5 rep strict press C) 10mins to find heaviest: 3 rep push…
A) 3 sets/super set- 20 Hollow body alt leg levers with mball 2 TGU each arm B) “Barbara” 5 Rounds for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats -rest 3mins between rounds-
A) 4 sets/super set- 6 Back squats-climbing 5 Hspu – climbing deficit if possible (scale to 5 kick up + lowers) B) 5min AMRAP: “Unbroken” L1= 5 banded pull ups/ring rows + 5 hanging knee raises L2= 5 Pull…
A) 15mins to find heaviest complex- 5 Deadlifts 4 Hang power cleans 3 Front squats 2 Shoulder to overheads B) 3 Rounds for time- 400m Run 15 Hang power cleans @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg – L4=60kg/43kg 30 Wall…
A) 3 sets/giant set: 16 Alt top to top kb shoulder press 5 Strict ring dips (weighted if possible) 10m Wheel barrow B) 12min AMRAP: 20/15 Cal row 20 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 20 Commando press…
A) EMOM 12mins: Min1- (within 50 sec) 5 Burpees + max cal row Min2- 16 Alt goblet lunges @L1=20kg/12kg – L2=24kg/16kg – L3=28kg/20kg Min3- (within 40 sec) 10 Box jump overs + max hspu B) Thrusters (from floor): Option1-…