Author: Josh Boyle

A) 10mins practise: Rig work – B) 30min AMRAP: 20 Kb swings – up to24/16kg 15 Ring dips 400m Run 10 Floor press – Male= Up to Body weight/Female= Up to 3/4 body weight 5 Muscle ups

A) 3 sets/super set: 10 Seated (on box) db shoulder press 10 Bent over rows – B) EMOM 10mins: Odd – up to 15 Hspu Even – up to 30 sec hollow body -2min rest- EMOM 10mins: Odd – up…

A) Every 90 sec x 10 Rounds: 2 Power cleans 1 Push Jerk 1 Squat clean 1 Split Jerk – B) For time: 50/40 Cal 50 Wall balls 10 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 400m Run…

A) Every 2mins x5 Rounds: 5 Front squats (from floor) -In to- Every 90 sec x5 Rounds: 2 Hang squat cleans 1 TnG squat clean – B) For time: 50 Pull ups 50 Press ups 100 Air squats 50 Db…

A) Every 2mins x8 Rounds: 15 Wall balls 10 T2b 3 Squat snatches (climbing) – B) 5min AMRAP: Rowing -1:30 Rest- 5min AMRAP: 50 Double unders 10 SDHP @L1=25/15kg – L2=30/20kg – L3=35/25kg -1:30 Rest- 5min AMRAP: 10 Overhead squats…

A) 4 Sets/Giant set: 10/8/6/6 Floor press 2 Rope climbs 20 Hollow body rocks 20 L-Sit heel over kb – B) 20min AMRAP: 20 Kb single arm alt Russian swings – up to 24/16kg 10 High box jumps 5 Muscle…

A) EMOM 10mins: Odd- up to 20 wall balls Even- up to 15 pull ups – B) 10mins to build to heavy complex: 2 Push press 3 Push jerks 1 Split jerk – C) EMOM 10mins: Odd- up to 15…

A) 4 Sets/Giant set: 10 e.l Static Db/kb lunges (all 10 left then all 10 right) 4 Box squats (heavier than last 2 weeks) 10 Double db RDL’s -20min cap- – B) For time: 400m Run 20 Russian swings 400m…

A) EMOM 5mins: 4 High box jumps 4 Hang power cleans 1 Jerk -1min rest– EMOM 5mins: 2 Hang power cleans 2 Jerks – B) For time: 400m Run 21 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg 21 Pull ups 200m…

A) 4 sets/giant set- 15-20 Banded pushdowns 5 Push press 3 Push jerks – B) EMOM 20mins: Min1- Db devils press L1=4 – L2=5 – L3=6 – up to 22.5/15kg Min2- Ring dips + hspu – up to 10 +…