A) EMOM 5mins: 4 Broad jumps 3 Hang power snatches -1min rest- EMOM 5mins: 2 Hang squat snatches 2 Overhead squats – B) For time: 50 Double unders 21 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg 15 Front rack alt…
Author: Josh Boyle
A) 4 sets/super set: 8 Sumo deadlifts 16 Db prone rows 30 Sec hollow body rock – B) 3 sets/super set: 60 Sec wall sit (weighted if able) 6 Broad jumps – C) 15min AMRAP: 10 High box jump overs…
A) 15mins to complete: 4 sets/super set- 6 Box squats (to 90 degrees/get all of weight on to box) – heavier than last week 10 e.a Single db/kb rows – B) 2:30 on/1min off/x5 rounds: 20 Single db alt lunges…
A) 10min practise: Rig work (pull ups/kipping/muscle ups etc) – B) 3 sets/super set: 10 Turkish sit ups 30 Russian twists – C) 4 rounds/each for time/2min rest between: 300/250m Row 20 Wall balls 10 Deadlifts @L1=61/43kg – L2=84/61kg –…
A) 1min @ each station: Double unders Press ups Hollow body rock Box dips (1 box either side of body if able) -x3 rounds- – B) 4 sets/super set: 5 Db push press 5 Bb push jerks – C) For…
A) Every 90 sec x 5 rounds: 1 Hang power clean + 2 front squats + 1 TnG squat clean + 2 front squats -Straight into- EMOM x5 rounds: Hang squat clean + TnG squat clean + Front squat –…
A) 15mins to complete: 4 sets/super set- 6 Box squats (to 90 degrees, get all of weight on to box while staying tight) Max strict pull ups – B) Every 3mins/x4 rounds: 400m Run Kb swings in time remaining –…
“Running Clock” 0 – 5mins: (AMRAP) 5 T2b 5 Press ups 10 Air squats 5 – 15mins: Find a 5rm TnG squat snatch 15 – 20mins: (AMRAP) 5 Pull ups 5 Hspu 10 Air squats 20 – 27mins: Find a…
A) 3 Rounds: 10 Bb curls 8 Strict press 12 Db/kb walking lunges Max L-hang – B) 30min AMRAP: 400m Run 15 T2b 10 Double kb hang snatch – up to 24/16kg 20/17 Cal 15 T2b 10 Double kb hang…
A) For time: 100 Burpees to target -EMOM (incl to start)= 5 kb swings – up to 32/24kg- -10min cap- – B) Front squats: Option1- 4×4 Option2- 2×8 – 3×6 -15min cap- – C) 10min AMRAP: 50 Double unders 20…