A) 10mins practising one of the following options: -Rig work -Handstand -Double unders – B) 20min AMRAP: 200m Run 20 Wall balls 5 Muscle ups (if not ring or bar muscle ups then go for 10 c2b or pull ups)…
Author: Josh Boyle
A) Every 2mins x6 rounds: Odd: Cal L1=9/6 – L2=12/9 – L3=15/12 Even: Double unders L1=30 – L2=50 – L3=70 + 3 TnG squat snatches – B) For time: 21 – 15 – 9 Overhead squats @L1=30/20kg – L2=43/30kg –…
A) EMOM 6mins: Hspu Option 1: 1-3 strict + 3-5 kipping Option 2: 1-3 strict + 3-5 kipping + 1-3 strict Option 3: 5-15 kipping – B) For time: 200m Suit case carry – up to 32/24kg 30 Hollow body…
A) Every 2mins x5 rounds: 8 Back squats + Option 1: 4-6 broad jumps Option 2: 3 Seated high box jumps – B) 5mins on/2:30 off/Once through: #1) AMRAP- 10/8 Cal row 6 Deadlifts – up to 120/95kg – #2)…
A) Every 2mins/x6 rounds: Odd- Cal L1=9/6 – L2=12/9 – L3=15/12 Even- Double unders L1=30 – L2=50 – L3=70 (or 20/30/40 lateral hops) + 2 TnG power cleans 2 Front squats 1 Jerk – B) For time/10min cap: 10 Shoulder…
A) Every 30 sec x10 rounds: Power clean + Split jerk (light) -1min rest- EMOM 5mins: 3 Power clean + Split jerks (drop + reset) -1min rest- EMOM 3mins: Power clean + jerk – B) 3mins on/90 sec off/x3 rounds:…
A) EMOM 12mins: Min1- 10-15 ring dips Min2- 10-15 Kipping c2b Min3- 10-20 Alt pistols (this is skill and efficiency work, don’t push reps for the sake of it. Stay in control) – B) 3 sets/Giant sets: 8 Pendlay rows…
A) 4 sets/giant set: 8 e.l Bulgarian split squats 6 Back squats 4 Front squats -20min Cap- – B) “Running Clock” 0 – 7min (AMRAP)- 10 Hr press ups 5 High box jump overs 20 Air squats 5 High box…
A) Every 90 sec x5 rounds: Up to 10 c2b + 3 Hang power snatches + 2 Hang squat snatches -Into- Every 90 sec x5 rounds: Up to 10 T2b + Hang power snatch + hang squat snatch + overhead…
A) EMOM 12mins: Odd: 50-70 Double unders “or” 20-30 lateral hops Even: 15 – 25 Wall balls – B) 15mins to build to a heavy: 5 Rep clean + jerk + 3 Rep clean + jerk (drop + reset) –…