A) Death by burpees “up in 2’s”: B) “11.3” 5min AMRAP: Squat clean + jerks @ 75kg/50kg 40+/scaled=60kg/35kg C) 8min AMRAP: Run 200m 20 Deadlifts @L1=60kg/42kg – L2=70kg/50kg – L3=100kg70kg Run 200m 20 Deadlifts @L1=70kg/50kg – L2=90kg/63kg –…
Author: Josh Boyle
A) 30min AMRAP: 20 Thrusters @L1=25kg/18kg – L2=35kg/25kg – L3=45kg/32kg 10 Lateral burpees 10 T2b 20 Single kb snatches @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 400m Run B) 4 sets/superset: 4 Bench press 20 Hollow body rocks
A) Strict press: 3×3 B) Push jerk: 3×3 C) 7min cap: 21-15-9 SDHP @L1=35kg/25kg – L2=43kg/30kg – L3=50kg/35kg T2B 20 Lateral bar hops after each round -Max wall balls in time remaining- -Rest 3mins- D) 7min…
A) Back squats: 4x 8 B) 3 sets/superset: 2 TGU each arm 6 Partner GHR 10 Single kb rows each arm C) 7min AMRAP: 10 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 10 Burpees
A) 12mins to find heaviest complex: 3 Hang squat cleans + Push jerk + front squat + split jerk B) “13.2” 10min AMRAP: 5 Shoulder to overheads @52kg/35kg – 55+m=43kg – 55+f=25kg 10 Deadlifts 15 Box jumps C)…
A) 10mins Gymnastic practise: Hand stands, kipping e.t.c B) Mini “15.3” 7min AMRAP: 5 L1= Pull ups – L2= C2b – L3= Muscle ups 25 Wall balls 50 Double unders *Scaled= 25 wall balls + 100 Single unders…
A) Front squats: 4x 10 B) For Time: 21 – 15 – 9 – 15 – 21 Wall balls Front rack lunges @L1=40kg/28kg – L2=50kg/35kg – L3=60kg/42kg C) Push press: 10mins to find 2 rep max D)…
A) EMOM 10mins: 1 Power snatch + 1 Hang squat snatch – climbing B) Every 4mins x4 rounds: 5 L1=Pull ups – L2=Chest to bars – L3=Bar muscle ups – L4=Ring muscle ups 7 Hang power snatch @L1=30kg/21kg –…
A) “Running clock” 0-10mins: Find 10 rep max Back Squat 10-15mins (AMRAP): 15 Wall balls 5 High box jumps 15-25mins: Find 1 rep max split jerk 25-27mins: REST 27-34mins(AMRAP): 7 Pull ups 5 Front squats @L1=40kg/28kg – L2=50kg/35kg – L3=60kg/42kg…
A) Hang power cleans: (within 20mins) 5x 3 – Climbing B) 5mins to find: 1 Rep max hang power clean C) 12min AMRAP: 7 T2b 5 Bar facing burpees 1-2-3-4-5 e.t.c Deadifts @1RM hang power clean (above)