A) 3 sets/super set: 10 e.a Db/kb rows 8 Strict press – B) 1min on/20 sec off/x3 rounds: Min1: Pull ups L1=10 – L2=15 – L3=20 + Max air squats in time remaining Min2: Bike Min3: T2b L1=10 – L2=15…
Author: Josh Boyle
A) 10mins to build to a heavy: 3 Rep hang squat snatch -Into- EMOM 10mins: 1 Squat snatch @ weight above – B) For time: 9 – 6 – 3 Db devils press – up to 22.5/15kg + 24/20inch 6…
A) 4 sets/super set: 5 Bench press Max strict pull ups (use bands or go to ring rows if getting less than 3) 30 Sec hollow body hold -20min cap- – B) Every 5mins x4 rounds: 600m Run 20 Kb…
A) Every 3mins x5 rounds: 16 Db/kb walking lunges 1 Push press 2 Push jerks 3 Split jerks (unbroken complex) – B) 4min Cap: 50/40 Cal row 25 Thrusters – up to 43/29kg Max lateral burpees -Rest 2mins- 4min Cap:…
A) EMOM x5 mins: Hang squat snatch + overhead squat + TnG squat snatch -Into- EMOM x5mins: Hang squat snatch + TnG squat snatch – B) For time: 20 Kb hang to overhead – up to 24/16kg 15 Burpee box…
A) Every 4mins x5 rounds: 400m Run 1-5 Muscle ups 5 Shoulder to overhead – from the floor (climbing) – B) @80% of above accumulate: 20 Shoulder to overhead – from the floor – C) EMOM 12mins: Min1- 4-8 db…
A) 3 sets/super set: 8 e.l Single leg kb/db deadlift 10 Back squats -Into- 3 Attempts to find: 5 rep back squat -20min cap- – B) 20 sec on/40 sec off/x5: Hspu or Hand release press ups – C) For…
A) Every 90 sec x6 rounds: 3 Power clean + jerks – B) 5mins on/1min off: #1- Rowing – #2- AMRAP- 15 Air squats 10 Russian swings – up to 24/16kg 5 Burpee box jumps – #3- Biking – #4-…
A) 4 sets/super set: 30 Sec hollow body rock 3 Push press + 2 Push Jerks – B) For time: 2 Rounds of- 400m Run 20 Front rack alt lunges – up to 61/43kg 10 Lateral burpees 2 Rounds of-…
A) 5 sets/super set: 4 Broad jumps 3 Hang squat snatches -15min cap- – B) For time: 1km Run (Scale down if needed) 50 Wall balls 25 T2b 50 Wall balls 25 Hspu 50/40 Cal -20min cap-