A) EMOM 12mins: Min1- 40 Sec max cal row Min2- 40 Sec max wall ball Min3- 40 Sec hollow body B) 4 sets/Giant set: 5 Floor press – climbing 5 Babrbell curls – climbing 5 Ring dips (weighted if…
Author: Josh Boyle
A) EMOM 7mins: Power clean + push jerk + squat clean + split jerk – climbing (squat clean not TNG) -1min rest- B) EMOM 7mins: Squat clean + split jerk – climbing C) For time: 100 Double…
A) 3 Sets/super set- 8 (each leg) Single leg good mornings 8 (each leg) Alt front rack lunges – Not max 8 Pendlay rows B) EMOM 10mins: 2 Power cleans + 1 squat clean – climbing C) Option1-…
A) 10mins to find 5RM push press B) @weight above complete 30 push jerks *every drop/re-rack= 10 hollow body rocks + 30 second weighted wall sit* C) EMOM 15mins: Min1- Cal row L1=12/8 – L2=16/11 – L3=20/14 Min2-…
A) 5min AMRAP: 5m Bear crawl 5 clapping press ups (scale to normal press ups/knees) 5m Backwards bear crawl 5 Strict pull ups (scale to kipping/banded/jumping) -rest 2mins- B) 8min AMRAP: 8 Goblet walking lunges @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg…
A) Option 1- 5 sets/super set- 3 Back squats – climbing 3 Vertical to broad jumps Option 2- 5 sets/super set- 8 Back squats 3 Vertical to broad jumps -20min cap- B) 5min Partner wheel barrow carry- Alt every…
“Running clock” 0-4mins: AMRAP- Burpees to target 4-16mins: Find 7rm front squat (from floor) 16-20mins: Ladder- 1-2-3-4-5 e.t.c Front squats @ above (from floor) 5-10-15-20-25 e.t.c Lateral hops 20-23mins: REST 23-27mins: For time- 15-12-9 Deadlifts @L1=60kg/43kg – L2=80kg/56kg – L3=100kg/70kg…
A) 4 Sets/giant set: 2 Rope climbs (legless/seated/L-sit if possible) 1min Practise- Muscle up/kipping/t2b Max strict hspu/kipping if not able to do strict/or 10m partner wheel barrow B) EMOM 15mins: Min 1- Double unders @L1=20 – L2=40 – L3=60…
A) 3 Sets/giant set: 10 Bent over row 20 Double kb walking lunges – suit case Max handstand walk/3x attempts if less than 3m B) For time: “Isabel” 30 Snatches @61kg/43kg -3min cap- @ the 3min mark start-…
A) 3 Sets/giant set: 8 (each arm) Double kb top to top alt shoulder press Max Strict pull ups (scale to bands or 10 ring rows) 8 Bench press 20 Hollow body rocks B) For time: 200m Run 30 M-ball…