Workout A) Front rack lunges: 4x 16 each leg B) 3 Rounds for time: 10 Chin ups 15 Box jump overs @24inch/20inch 20 Air squats * EMOM = 5 Hand release press-ups* C) If time: 3x 4 Turkish…
Author: Josh Boyle
Workout A) Deadlift: 5-5-5 B) EMOM 10 mins: Odd- 20 Wall balls @9kg/6kg Even- 10 Deadlifts @ 80% of above C) “On a running clock” 0 – 5 Mins to find 20 rep max Shoulder to overhead *you can…
Workout A) 4 sets (not for time): Max ring dips Bent over row (be strict as possible with form) Max T2b (you can stop but you cant come off the bar, otherwise set is over) – Rest 60 sec…
Workout A) Hang power clean + Jerk: 5+1 – 5+1 – 3+1 – 3+1 – 1+1 – 1+1 B) “Fran” 21-15-9 Thrusters @43kg/30kg Chin ups
Workout A) 4 sets of: Max reps chin ups 1 Min plank – Rest 90 sec- *Thinking midline stability, keep the connection on during the two exercises* B) For Time: Buy In- 50 wall balls 3 rounds of 30…
Workout A) Clean + Jerk: 1-1-1-1-1-1-1 B) Open WOD 13.2 1o min AMRAP: 5 Shoulder to over head @52kg/34kg 10 Deadlift @52kg/34kg 15 Box jumps @24inch/20inch
Workout A) 20 Minutes to find: 5 Rep max Push press 5 Rep max back squat *Move fast* B) EMOM 12 minutes: Odd: 10 Kb swings @32kg/20kg + 5 Box Jumps @30/24 Even: 10 Push press @60kg/30kg +…
Workout A) Split Jerk: 3-3-2-2-1-1 *Increasing load every set if possible* B) For Time: 21-18-15-12-9-6-3 Over head squats @ 43kg/25kg T2b Push Press @ 43kg/25kg
Workout A)For Time: 21,18,15,12,9,6,3 Back squats HR Push ups B) 20 Min AMRAP: Run 200m Russian twist x 50 Pull ups x 30 Ring dips x 10
Workout 10 mins of mobility A) Squat cleans: – You have 10 mins to build up to your working weight- Then 2 sets of: 1.1.1.1.1 ( 10 sec rest between each rep/ use this time to set up…