A) EMOM 10mins: 2 Power cleans + 2 Split jerks – B) For time: 200m Run 10 Clean + jerks – up to 70/50kg 8 Muscle ups 200m Run 8 Clean + jerks – up to 80/60kg 12 T2b 200m…
Author: Josh Boyle
A) Every 90 sec x10: 10 Back squats @60-70% (at least heavier than last week) – B) 18min AMRAP: 12/9 Cal 12 C2b 9 e.a Single db shoulder to overhead – up to 30/22.5kg 9 Ring dips 60 Double unders…
A) 3 sets/super set: Up to 60 sec wall sit 8 e.l Single leg double kb deadlift 12 Weighted glute bridges – B) Every 4mins x3 Rounds: 600m Run -1min rest- Every 3mins x4 Rounds: 400m Run – C) 3…
A) EMOM 5mins: 3 Snatch grip deadlifts + 2 hang power snatches + 1 TnG power snatch -1min rest- EMOM 5mins: 3 TnG power snatches – B) 12min AMRAP: 9 T2b 6 Box jump overs 3 Burpee box jump overs…
A) EMOM 16mins: Min1- 3 Strict press + 5 Push press – from the floor Min2- 10 Bent over rows + max hanging leg raises Min3- 8 Bb curls + max box dips Min4- Rest – B) 3 Rounds: 2min…
“Running Clock” 0 – 3mins: Max burpee to target 3 – 5mins: -Rest- 5 – 8mins: Max thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg 8 – 10mins: -Rest- 10 – 20mins: 5 Rounds- 5 Bar facing burpees 10 Clean + jerks…
A) Every 90 sec x 10 rounds: 10 Back squats @50-60% – B) EMOM 5mins: Hspu – up to 12 (deficit if able) – C) 4 Rounds for time: 20 Kb siwngs – up to 24/16kg 10 Single kb overhead…
A) 7mins to build to a heavy: 5 Rep overhead squats (from the floor) -Into- 7mins to build to a heavy complex: Power snatch + hang squat snatch + TnG squat snatch + overhead squat -Into- 7mins to build to…
A) 3 sets.super set: 6-8 Ring dips (weighted if possible) 16 Double kb alt top to top rows 6-8 Floor press – B) 4 Rounds: 45 Sec bar facing burpees –15 sec rest- 45 Sec Single db alt hang clean…
A) EMOM 12mins: Min1 – Hspu (up to 20) Min2 – T2b (up to 20) Min3 – 6 High Box jumps -Rest 5mins- B) 2mins on/1min off/x4 rounds: Cal Row or bike – C) Build to a heavy: 6 Rep…