Workout A) Back Squat: 4-4-4-4 *increasing load* B) For Time: 21-15-9-6-3 Chin Ups Thrusters @ 35/20 Kb Swings @ 24/16
Author: Josh Boyle
Workout A) With A Partner: Rowing 40 sec for max distance – 10 sec to change over – *Repeat for 6 rounds each* B) Strict Press: 10/8/6 *increasing weight* C) 3 Min AMRAP: Bear Crawl 10m 10 Squats…
Workout A) Emom 7 Min: 6-10 Burpee Box Jumps B) 10 Min Handstand Practice: *On Wall/ Free Standing *Handstand Walking * Handstand Press Ups C) “DT” 5 Rounds For Time: 12 Deadlift 9 Hang Power Cleans 6 Push Jerks @70kg/50kg…
Workout A) 10 Rounds: 100m Row (goal is to land on 100m) 1 Squat, 1 Push Up, 1 Sit Up for every meter you are off B) Kb Turkish Get Ups: 10 mins to build to a 1RM…
Workout A) Over Head Squats: 5-5-5 *increasing load* B) 3 Sets: Max Strict Chin Ups -Rest 10 Sec- 3 Max Distance Broad Jumps -Rest 10 Sec- 30 Russian Twists -Rest 30 Sec- C) For Time: 50 Wall Balls…
Workout A) Row 2000m for time B) Kipping technique practice C) “Helen” For Time: 400m Run 21 Kb Swings 24kg/16kg 12 Chin Ups
Workout A) 10 Min to build to a heavy Clean + Jerk *aiming to accomplish a lift every minute* B) Accumulate 1 Min: L-Sit Accumulate 2 Min: Hollow Body Accumulate 3 Min: Plank C) EMOM 6 Min:…
Workout A) Strict Press: 5-4-3-3 *Climbing up in weight every set* B) “Zembiec” 5 Rounds for time: 11 Back Squats@85kg/60kg 7 Burpee Chin Ups 400m Run
Workout A) Tabata: Squats -1 Min Rest- Hollow Body B) For Time: Buy In- 60 Wall Balls 50 Push Ups 40 Over head walking Lunges (with plate) 30 SDHP w Kb 20 Box Jumps 10 T2b Buy Out- 60…
Workout A) Supine Ring Rows 5 sets of max reps *goal is to be as supine as possible* B) 3 Min AMRAP of: 9 Kb Swings 6 Sit Ups 3 Deadlifts – Rest 90 seconds- Repeat 2 more…