A) Option 1- EMOM 10mins: Hang power snatch + TNG ful snatch + overhead squat Option 2- 4 sets of 5 overhead squats from the ground (scale both options to cleans + front squats) B) For time: 21…
Author: Josh Boyle
A) Back squats: Option 1– 3x max @90% Option 2- 4×10 -15min cap- B) Hang power clean + push jerk: Option 1- Build to max 2+1 Option 2- 4x 3 -10min cap- C) For time: 15 Back squats…
A) 10min AMRAP: 20/15 Cal row 15 Wall balls 10 Single kb push press @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 5 High burpee box jumps B) Back squats: Option1- 4×4 @80%+ Option2- 4×10 C) 10min AMRAP: 20/15 Cal…
A) Every 90 seconds x8 rounds complete: (climbing) Power clean + hang squat clean + push jerk + TNG squat clean + split jerk B) @ weight above complete: 3x 1.1.1 Squat clean + jerk C) 3min cap:…
A) Overhead squats: 5×5 – climbing (scale to front squats) B) 15min AMRAP: 15 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 15 OHS 15 Hr press ups 15 Pull ups C) 3 Sets/super set: Max ring dips 10…
A) 4 Sets/super set: 5 Push press – climbing 10 Pendlay rows – climbing B) 2min on/1min off/x5 rounds: 10 HSPU 10 Lateral burpees Max deadlifts in time remaining @L1=60kg/40kg – L2=80kg/56kg – L3=100kg/70kg C) For time: 60…
A) Option 1- 10mins muscle up practise/drills Option 2- Handstand practise B) 7min cap: 21 – 15 – 9 Kb sdhp @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg Box jump overs -Max wall balls in time remaining -3min rest- …
A) Strict press: 5mins to complete- 3×5 with pause @ shoulder – climbing B) Push jerks: Option 1 – 10mins to find 5rm/ then @ this weight 3 x3 Option 2 – 10mins to build to a “heavy” 8…
A) 4 Rounds for time: 400m run (will change run if raining) Burpees L1=10 – L2=15 – L3=20 -16min cap- B) Snatch: Option 1 – 10mins to find max complex/ Hang squat snatch + Full snatch + OHS (drop…
A) 4 Sets/super set: 8 Strict ring dips (weighted if possible) 5 Deadlifts – climbing (drop + reset each rep) 20 Hollow body alt leg levers with m-ball B) 1min @ each station for max reps: Goblet squats @L1=24kg/16kg…