A) EMOM 6mnis: Odds- 20 kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg Evens- Burpee to target L1=5 – L2=10 – L3=15 -rest 1min- B) EMOM 6mins: Odds- 20 Wal balls Evens- Burpee to target @same as above …
Author: Josh Boyle
A) 15mins to accomplish: 5x 3 Front squats with 3 sec pause @ bottom of last rep + 1 Split jerk B) 10min AMRAP: 6 Hang clusters @L1=40kg/25kg/ – L2=50kg/35kg – L3=60kg/43kg – L4=70kg/50kg 10 Bar facing burpees 14…
A) 12mins to accomplish: 4×6 Back squats B) 12mins to accomplish: 4×10 Front squats C) 5 Rounds for time: 15 Wall balls 15 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 15/10 Cal row D) 3 sets/super set:…
A) Full snatch: 10mins to find heaviest- 1.1.1.1.1 (drop + reset each rep) B) Full snatch: 7mins to find heaviest- 1.1.1 (drop + reset each rep) C) EMOM 12mins: Min1- Pull ups L1=5 – L2=10 – L3=15 Min2-…
A) 4 Sets/Giant sets: 2 Rope climbs (legless/seated if possible) 6 Strict ring dips (weighted if possible) 16 Alt pistols (weighted if possible) B) 5min AMRAP: 10 SDHP @L1=20kg/15kg – L2=30kg/21kg – L40kg/28kg 20 Air squats 10 Push press…
A) Every 90 seconds x7 rounds- 3 Hang squat cleans + 1 Jerk (split or push) B) @weight above complete: 15 Jerks (same jerk you were using above) – from racks C) 3 Rounds for time: 15 T2b…
A) 4 Sets/super set: 16 Front rack alt lunges 16 Top to top alt kb shoulder press B) 15min AMRAP: 21 Thrusters @L1=30kg/21kg – L2=35kg/25kg – L3=43kg/30kg 15 Burpee box jumps 9 Muscle ups (scale to bar muscle ups/C2b…
A) 4 Sets/super set- 4 Back squats with 3 sec pause in bottom of last rep of each set – climbing 16 Alt top to top kb shoulder press B) EMOM 21mins: Min1- 7 Shoulder to overhead + 20…
A) 10min AMRAP: 15/10 Cal row 3x Attempts @max handstand walk/cap @10m 7 T2b – big kips 10 Goblet squats @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg B) Snatch + Overhead squats: 3x 1.1.1 + 2 3x 1.1 + 1 3x…
A) 4 Sets/super set- 4 Bench press – climbing Max clapping press ups B) 20min AMRAP: 20 Pull ups 12 Ring dips 6 Burpee box jumps 400m Run C) Tabata: Plank