A) For quality/10min cap: Option 1 – 30 Muscle ups Option 2 – 30 Bar muscle ups Option 3 – 50 C2b Option 4 – 60 Pull ups – B) 2mins on/1min off/x8 (4 each)/1min extra rest after 4th round…
Author: Josh Boyle
A) EMOM 12mins: Min1- 6 Floor press + 6 clapping press ups Min2- 6 Deadlifts + 12 jumping lunges Min3- 30 Sec hollow body – B) 3mins on/1min off/until finish: 40 Box jump overs 20 Hspu 40 Alt db snatches…
A) 4 sets/super set: 5 Back squats 8 Seated db/kb shoulder press 20 Seated heel lifts over kb – B) For time/20min cap: 20/16 Cal 20 Pull ups 20 Front rack alt lunges @L1= 30/20kg – L2=43/30kg – L3=52/35kg –…
A)Every 5mins/x4 rounds: 6 Back squats 6 Strict pull ups 6 e.a Single db push press 200m Run – B) 18min AMRAP: 10 deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg 10 T2b 20 Wall balls 10 Lateral burpees 10 Pull ups…
A) 2 sets/Primer: 20 Back rack elevated stepping back lunges (standing on plate) 10 Good mornings (band or bar) 5 Seated box jumps – B) Every 5mins x4 rounds: Odd- Run L1=400m – L2=500m – L3=600m + 15 Kb swings…
A) EMOM 5mins: Power snatch + Hang squat snatch + TnG squat snatch -1min rest- EMOM 5mins: Option 1- 1 Hang squat snatch Option 2- 3-5 Hang squat snatches – B) For time: 40 Double unders 5 TnG Power snatches…
A) EMOM 10mins: Odd- up to 15 Hspu (add a deficit if able) Even- 16 Front rack alt lunges – @10min mark – B) 10min Cap: 600m Run 20 C2b 400m Run 20 T2b 200m Run 20 Hspu – C)…
A) EMOM 5mins: 1 Squat clean + 3 Split jerks -1min rest- EMOM 5mins: 1 Squat clean + split jerk – B) For time: 10 Lateral burpees 5 TnG clean + jerks @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg 20…
“Running Clock” 0 – 10mins: Build to a heavy 5 rep overhead squat (from the floor) – 10 – 20mins: EMOM- Odd- up to 15/12 Cal Even- 5 TnG Power snatches (building) – 20 – 21mins: REST – 21 –…
A) 3 Sets/Giant set: 2 TGU e.a Max L-sit 2 Rope climbs – B) 3min AMRAP/1:30 off/once through: #1 7 T2b 7 Press ups – #2 Cal (on any machine) – #3 10 Wall balls 5 Burpees -after 1:30 rest,…