A) 4 sets/super set: 6 – 4 – 2 – 2 Front squats Max L-hang B) 7min AMRAP: 5 C2b (scale to pull ups) 10 Wall balls 15 Box jumps -Rest 3mins- C) 5min AMRAP: 50 Thrusters…
Author: Josh Boyle
A) 4 Sets/super set: 12 Front rack alt lunges 2 Rope climbs 4 Ring dips (weighted if possible) B) For Time: 21 – 15 – 9 Power snatch @L1=35kg/25kg – L2=43kg/30kg – L3=50kg/35kg Bar facing burpees
A) For time: @ L1=50kg/35kg – L2=60kg/42kg – L3=70kg/50kg – L4=80kg/56kg “12 Days Of Christmas” 1 Wall Climb 2 Bar muscle ups (Scale to c2b + T2b or pull ups + T2b/one for one) 3 Snatches (scale to Squat Cleans) 4 Jerks…
7min to warm up/drill then- A) 10mins to find heaviest complex: 1 Power clean + 2 hang squat cleans B) @ above weight complete: 1 Full clean every 30 seconds for 5mins (10 cleans) C) For time: 200m…
A) Power snatch: 4x 1.1.1 (drop and reset each rep/no more than 90%) B) Running: (choose one and go for it, one round) L1= 800m L2= 1.2km L3= 1.6km C) Hang squat snatch: 10mins to find a “Heavy”…
A) Back squats: Every 2mins x10 rounds 5 reps @ 75-80% B) 5 Rounds for time: 10 Single kb clean + jerk @ L1=20kg/12kg – L2=24kg/16kg – L3=28kg/20kg 12 HR press ups 15 Wall balls 75 Double unders
A) 10mins to find: 3 rep max push press B) @ 80% of above complete: 1x max TNG Push press (no reset at the shoulder) C) For time: 21 – 15 – 12 – 9 HSPU Pull ups…
A) 4 sets/super set: 12 Alt front rack lunges (climbing) 4 Deadlifts (climbing) B) “Running clock” 0 – 7mins: 100 Wall balls 7 – 11mins: 75 kb swings @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 11 – 15mins: 50 Burpees…
Skill and strength work- A) EMOM 12mins: Min 1- 40 seconds of max double unders or triple unders Min 2- Max effort strict pull ups (scale with bands or ring rows) Min 3- Max effort strict HSPU (scale to abmat or on box…
A) 4 sets/Super set: 6 Sumo deadlifts (climbing) 12 Alt Pistols (weighted if possible) 6 Strict press (climbing) B) EMOM 12mins: Min1- 10 Alt front rack lunges @ L1=40kg/30kg – L2=50kg/37kg – L3=60kg/40kg Min2- Wall climbs + t2b L1=1+7…