*5mins to warm up/build to 1st working set weight* A) EMOM 10mins: 1 Full Snatch + 2 overhead squats – climbing B) Every 30 seconds/5mins: 1 Full snatch @80-90% of above C) 7min AMRAP: 15 Wall balls 10 T2b 5…
Author: Josh Boyle
A) 5mins max distance hand stand walking or Alt partner wheel barrow B) 5mins Muscle up/c2b/pull up practise C) 3min on/90 sec off/x3 rounds: 25 Empty bar power snatches 25 Wall balls Max Single leg lateral burpees in…
A) EMOM 20mins: Min1- 5 Deadlifts @L1=80kg/56kg – L2=100kg/70kg – L3=120kg/84kg – L4=140kg/98kg Min2- 40 Seconds max double unders Min3- Double press up lateral burpee @L1= 5 – L2=8 – L3=12 Min4- 40 Seconds Pull ups + air squats @L1=6+max…
A) 10mins to find heaviest complex: 2 Hang power snatch + 1 hang squat snatch – straight into – B) 7mins to find max: Hang squat snatch C) 15min AMRAP: 500/400m Row 35 Hr press ups 20…
A) 5 Sets of complex (climbing): 4 Front squats + 2 push jerks + 1 split jerk B) 7min AMRAP: 15 Shoulder to overhead @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg 12 Alt pisotls 9 High box jumps – rest…
A) 5 sets/super set: 5 Push press 16 Double kb front rack lunges (spend 7mins warming up cleans) B) 15min Cap: 30 Wall balls 15 Pull ups 10 Squat cleans @L1=40kg/25kg – L2=50kg/35kg- L3=60kg/43kg 30 Wall balls 15…
A) 9min cap: 3 Rounds- 15 SDHP @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/43kg 12 T2b 9 High box jumps -max burpee high box jumps in time remaining- B) Push jerk + split jerk: 4x 1+2 C) EMOM 12mins: Min1-…
A) Back squats: 3x 3 – climbing B) 10min AMRAP: 40 Double unders 20 Pull ups 10 Burpees C) Front squats: 3x 3 – climbing D) 5min AMRAP: 5 Front squats @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/43kg –…
A) 25min AMRAP: 50 Wall balls 25 Cal row 25 Box jump overs 50 Mountain climbers B) 4 sets/set: 5 Push press – climbing 5 Strict pull ups – weighted if possible (or scale to bands)
A) 10mins to find: 3RM TNG squat clean -straight into- B) 5mins to find: 1RM squat clean C) EMOM 10mins: Odds- 8 Thrusters @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/43kg – L4=70kg/50kg Evens- T2b L1=6 – L2=10 – L3=15…