“Running Clock” 0 – 10mins: Find heavy complex of- 3 Power cleans + 3 Jerks 10 – 13mins: Rest 13 – 23mins (AMRAP: 20 Wall balls 40 Double unders 20 Shoulder to overhead @L1=30/20kg – L2=35/25kg – L3=43/30kg 40 Lateral…
Author: Josh Boyle
A) 4 sets/super set: 16 Db walking lunges 5 Strict press Max strict pull ups (use bands or go to ring rows if less than 3 reps) – B) 4 rounds/each round for time/90 sec rest between: 10 Hang power…
-5mins to build- A) EMOM x10mins: 3-5 Lateral burpees 2 Power snatches + 1 Overhead squat – B) For time: 30 Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 400m Run 30 Front rack alt lunges 400m Run 30…
A) 3 sets/super set: 8 e.a Single arm kb/db z press 12 Heavy db prone row 30 sec hollow body – B) For time: 50 Hspu 50 Alt db snatches – up to 22.5/15kg 50/40 Cal row 50 e.a Single…
A) For time: 150 Wall balls -EMOM (incl to start)= 5 Russian swings – up to 32/24kg- -10min cap- – B) Back squats: Every 2mins x5 rounds – 10 reps @ around 50-60% – C) EMOM 16mins: Min1- Max cal…
-5mins to build- A) EMOM 5mins: 1 Hang squat clean 1 Squat clean 2 Jerks -1min rest- EMOM 5mins: 1 Squat clean 2 Jerks – B) 1min on/1min off/x7 rounds: 10 Box jump overs 6 Lateral burpees 2 Power cleans…
A) 3 sets/super set: 8 – 10 e.l db/kb step ups (one leg at a time) 10 e.s Half kneeling plate woodchop Max strict pull ups (if getting less than 3, go to banded or ring rows) – B) 15min…
A) 4 sets/super set: 2×8 – 2×6 Overhead squats Max L-sit each set – B) 9min Cap: 15 – 12 – 9 Power snatches @L1=30/20kg – L2=35/25kg – L3=43/30kg 12 – 9 – 6 Lateral burpees 75 – 50 –…
A) 3 sets/super set: 2 Turkish get ups e.a 30 Sec hollow body hold 15 Weighted glute bridges – B) For Time: 7 – 5 – 3 DB devils press – up to 22.5/15kg Bar muscle ups 15 – 12…
A) For time: 30 wall balls 10 Burpees 25 Wall balls 8 Burpees 20 Wall balls 6 Burpees -8min cap- – -5mins to build- B) Every 90 sec x5 rounds: 2 Hang power cleans 1 Push jerk 2 Power cleans…