A) Every 30 sec x10: 1 Squat snatch -1min rest- EMOM x5: 3 Squat snatches -1min rest- EMOM x3: 1 Squat snatch – B) For time: 30 Snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg *Once started you can’t take your hands…
Author: Josh Boyle
A) 3 sets/Giant set: 10 e.l Bulgarian split squats Max strict pull ups 10 Db RDL’s – B) 5mins on/2mins off/x2: #A- Row L1=800/600m – L2=900/700m – L3=1000/800m + max burpees in time remaining – #B- Run L1=800m – L2=900m…
A) 10min cap: Option1 – Build to a 5 rep Deficit hspu Option2 – 5x 8-10 Hspu Option3 – 3x 180 deg piked handstand walk around box + 1-5 piked hspu + 180 deg piked handstand walk in other direction…
A) 3 sets/Giant set: 10-20 Rower jacknifes 2 TGU e.a 10 Goodmornings – B) Every 2mins x5 rounds: 10 C2b 10 T2b 5 Squat clean thrusters – climbing – C) For time: 2 Rounds of DT @L1=30/20kg – L2=43/30kg –…
A) 3 sets/super set: 20 Db prone rows 10 e.l Single leg kb deadlifts 10 Db push press – B) For time: Buy in- 400m Run 21 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg 9 Muscle ups 15 Thrusters @L1=35/25kg –…
A) EMOM 5mins: 5 TnG Power snatches -Into- EMOM 4mins: 3 TnG Power snatches -Into- EMOM 3mins: 2 TnG Power snatches – B) 20min AMRAP: 5 Wall walks 200m Run with kb – up to 24/16kg 20 Kb siwngs 200m…
A)10min Practise (choose one option): Option 1- Anything handstand Option 2- Anything rig – B) 4 sets/giant set: 16 Db/kb alt lunges 8 front squats 4 Kneeling jump to broad jump or vertical jump to broad jump -20min cap- –…
A) Strict press (from floor): 3×2 -10min Cap- – B) Every 3mins/x5 rounds: Up to 10 pull ups (should be unbroken/no butterfly) 200m Run 5 TnG clean + jerks (building) -straight into- 3 attempts to build to heavy: 3 Rep…
A) 3 sets/Giant set: 16 Alt db/kb top to top shoulder press 10 Deadlifts 10 e.a Single arm ring rows – B) Every 2:30/x2 rounds: #a – 200m Run Kipping pull ups in time remaining (no butterfly) – #b –…
A) 10min Practise: Anything Handstand – B) 3 sets/Giant set: 10 Db renegade rows 10 Strict t2b or 10-15 Leg raises 30 Sec side plank e.s – C) 15min AMRAP: 50 Double unders (100 singles or 50 lateral hops) 12…