A) 3 Rounds for time: 200m Run 15 Kb swings – up to 24/16kg 10 Goblet alt step ups – up to 24/20inch 5 Double press up burpees – B) EMOM 5mins: 2 Power snatches + 1 Overhead squat -straight…
Author: Josh Boyle
A) 4 sets/Giant set: (from the floor) 2 Strict press 3 Push press Max strict pull ups (use bands or ring rows if less than 3) (drop + add weight from strict to push press) – B) 3min AMRAPs/Twice through:…
A) 3 sets/Giant sets: Dips- Option 1- 4-6 Strict ring dips (using bands if needed or adding weight if able) Option 2- 4-6 Box dips (one each side) Option 3- 10-15 Box dips (one behind back) 10 Heavy db prone…
A) 4 sets/super set: Back squats- Option 1- 4/2/4/2 Option 2- 2×15 – 2×10 (1 bonus set of 6) 5 e.a Single db hang clean + jerks – B) EMOM 20mins: Min1- 10 Russian swings – up to 32/24kg +…
A) 15mins to build to a heavy: 3 Rep power snatch (drop + reset) with a 1 sec pause in catch of each + 3×3 @80-90% (drop + reset/no pauses) – B) For time: 60 – 50 – 40 Lateral…
A) Every 3mins/x5 rounds: 400m Run Max burpees in time remaining – B) 4 sets/giant set: 3 Strict press 3 Push press Max strict pull ups (increase weight from strict to push press) -15min cap- – C) 7min AMRAP: 5…
A) 4 sets/super set: 16 Db/kb alt lunges 4 Tempo front squats (4-5 seconds on way down) – B) 5min AMRAP: 50 Single db alt hang snatches – up to 22.5/15kg 30 Burpees 10 Muscle ups –3:00 min rest- 5min…
A) EMOM 10mins: Odd- Up to 10 T2b + 2 Hang power cleans + 1 Jerk Even- Up to 15 Wall balls + 2 Hang power cleans + 1 Jerk (building in weight) – B) For time/Break up any way…
A) 30 sec on/30 sec off/x5 (each): Bike -2mins rest- Row -2mins rest- Thrusters @L1=25/15kg – L2=30/20g – L3=35/25kg – B) 10mins to build to heavy complex: (using either barbell, kb’s, db’s) 8 Deadlifts 6 Hang cleans 4 Front squats…
A) 3 sets/super set: 6-8 Seated db shoulder press 4-6 Strict pull ups (weighted if able) – B) 3 Rounds for time: 21 Deadlifts @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg 15 T2b 9 Shoulder to overhead 45 Double unders…