A) 3 sets each arm: 3 Single kb deadlifts 3 ” ” Hang cleans 3 ” ” shoulder to overhead 3 ” ” Overhead alt lunges 3 ” ” Hang snatch -10min cap- – B) Every 90 sec x5 rounds:…
Author: Josh Boyle
A) Option1: 4 sets/super set- 6 Floor press 5 Strict chin ups (weighted if able) Option2: 4 sets/super set- 4 Strict press 8 Bent over row – B) EMOM 12mins: Odd- Up to 10 Hr press ups + Up to…
A) Every 90 sec x5 rounds: 20 Double unders 3 Deadlifts + 2 Hang power cleans + 2 Front squats + 1 Jerk -Into- Every 90 sec x5 rounds: 20 Double unders Hang power clean + Hang squat clean +…
A) Every 4mins x3: #1- 10 Single db alt devil press – up to 22.5/15kg 20 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg 30 Single db overhead alt lunges – #2- 10 Thrusters 20 Single db overhead alt lunges 30 Single…
A) EMOM 12mins: Min1- Burpees – up to 20 reps (should be working close to a full minute here) Min2- 15 Kb swngs – up to 32/24kg Min3- Up to 15 T2b + Max air squats in time remaining (should…
A) 3 sets/giant set: 10 Deadlifts 8 Kb/db push press 30 Sec hollow body rock – B) 7min AMRAP: 14 Wall balls 12 Alt db snatches – up to 22.5/15kg 10 Pull ups 8 Burpee box jump overs -Rest 3mins-…
A) 3 sets/giant set: 16 kb/db alt lunges 8 Strict press 60 Sec plank – B) 4 rounds for time: 500/450m row 20/17 Cal bike 20 Air squats 15 Kb swings – up to 24/16kg 10 Hr press ups 400m…
A) 30 sec on/30 sec off/x5 rounds: Hollow body rock – T2b – B) EMOM 9mins: 3x 5 TnG Power snatches -1min rest- 3x 3 TnG Power snatches -1min rest- 3x 2 TnG Power snatches – C) 3 Rounds: 1min…
A) Back squats: Option 1- Build to 1RM Option 2- 5x 10 -both options have a 20min cap- – B) 20min AMRAP: 30 Russian swings – up to 24/16kg 200m Run 30 Wall balls 200m Run 30 Goblet alt lunges…
A) EMOM 12mins: Min1- Pull ups L1=10 – L2=15 – L3=20 Min2- Hspu L1=10 – L2=15 – L3=20 Min3- Air squats L1=20 – L2=30 – L3=40 – A) EMOM 11mins: 3x 5 Hang power cleans + 3 Jerks -1min rest-…