A) Super set: Back squats- 6x 4 @ last weeks 6x 3 Kneeling jump to vertical jump- 6x 3 (scale to vertical jump) – 25min cap – C) 16min EMOM: Min1- Cal row L1=12/8 – L2=16/12 – L3=20/16 Min2- L1=8…
Author: Josh Boyle
A) 1omins to find 5RM: TNG cluster (no cluster jerks allowed) B) 5mins to find 1RM: Cluster (no cluster jerks allowed) C) 7min Ladder: 1 – 3 – 5 – 7 – 9 e.t.c Front squats @5RM cluster…
A) 10mins to warm up/build to working weight for: Snatch B) EMOM 10mins: 1 Full snatch @80-90% C) 5 Rounds for time: 30 Double unders 15 Overhead squats @L1=30/20kg – L2=40kg/28kg – L3=50kg/35kg 10 T2b 5 Power snatches –…
A) 4 sets/super set: Max bench press @L1=1/2 body weight – L2=3/4 Bw – L3=Bw 6 Clapping press ups Max strict pull ups B) 3min AMRAP/90 sec rest/x3: 10 SDHP @L1=30kg/20kg – L2=35kg/25kg – L3=40kg/30kg 20 Lateral hops 5…
A) 10mins practising: Kipping/any bar/ring work and/or hand stand walking B) “Running clock” 0 – 3mins- 600m run/scale to 400m 3 – 8mins- For time 20-16-12 Front rack lunges @L1=40kg/25kg – L2=50kg/35kg -L3=60kg/43kg 12-9-6 Shoulder to overhead 8 –…
A) 3 sets/super set: 8 (each leg) single leg good mornings 10 Weighted glute bridge 8 (each leg) alt pistols B) 5x 400m run/scale to 200m/1min rest between C) Tabata: Weighted wall sit @L1=10kg/5kg – L2=15kg/10kg – L3=20kg/15kg…
A) 4sets/super set: 6 Strict ring dips (weighted if possible) 6 Deadlifts – climbing B) 20min AMRAP: 20 Deadlifts @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/42kg – L4=70kg/50kg 10 T2b 20 Cal row 10 Hang power clean + jerks
A) 6 sets/Super set: 3 Back squats @around 5-10kg under what you finished on for your 6×2 last week 3 Seated box jumps – climbing (25min cap) B) For time: 10-9-8-7-6-5-4-3-2-1 Pull ups Front squat @L1=40kg/25kg – L2=50kg/35kg –…
A) 4 sets – climbing: Hang squat snatch + low hang squat snatch + full snatch (TNG) (both hang positions have a 3 second pause before the pull) -15min cap- B) @weight above complete: 5x 3 TNG full snatches…
A) 4 sets/super set: 5 – 4 – 3 – 3 Push press Max Strict pull ups B) EMOM 6mins: Odds- 50 seconds max double/triple unders Evens- Hspu or Pistols L1=4/6 – L2=8/10 – L3=12/14 C) 18min AMRAP:…