A) Back squats: Option 1 (heavy) – 5/4/3/4/3/2 Option 2 (volume) – 5×10/3×6 -20min cap- – B) 5min AMRAP: 20 Hspu 400m Run Max Hspu -2min Rest- 5min AMRAP: 20 T2b 400m Run Max T2b -2min rest- 5min AMRAP: 20…
Author: Josh Boyle
-5mins to build- A) Every 3 mins x 5 rounds: 12 Front rack alt lunges 5 Strict press 5 Push jerks 5 High box jumps -all from the ground/change weight for each each movement if needed- – B) 2min AMRAP/1min…
A) 5 Rounds for time: 15 Kb swings up to 24/16kg 10 Hr press ups 5 Burpees (stand up after last press up before starting burpees) -10min cap- – B) 3 sets/super set: 10 e.l Double kb/Db Bulgarian split squat…
A) EMOM 5mins: Pull ups – up to 15 – B) EMOM 5mins: Hspu – up to 15 -For Part A + B we are using this to really dial in good quality movement, not focusing on the amount of…
A) 5mins to build to a heavy: 3 Rep strict press -straight into- 5mins to build to a heavy: 3 Rep push press -straight into- 5mins to build to a heavy: 3 Rep push jerk -all from the floor- –…
A) Back squats: Option 1 (heavy option); 6/4/2/6/4/2 (trying to be heavier 2nd time through or at least the same) Option 2 (higher volume option); 3x 10 – 3x 8 – 3x 6 -20min cap- – C) EMOM 6mins: Odd-…
A) 10mins to build to: 5 rep TnG squat snatch – (@10min mark) B) 5mins to build to: 2 rep TnG squat snatch – C) 13min Cap: 5 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg 20 T2b 10 Thrusters 20 Pull…
A) 10mins to build to a heavy complex: 3 Squat cleans 3 Split jerks (NO TnG) – B) 5mins to build to a heavy complex: 1 Squat clean 3 Front squats 1 Split jerk – C) 3 Rounds: 1min –…
A) 10minutes of gymnastics practise: Using this time to focus on your kipping/T2b/Pull ups/Hspu etc without feeling too rushed as you would in a workout – B) 20min AMRAP: 20 Russian swings – up to 32/24kg 10 High box jumps…
A) 4 Rounds/Sets: 2 Push press 2 Push Jerks 2 Split Jerks (all one complex) 10 e.a Single arm db/kb row 30 Russian twists -20min cap- – B) For time: 400m Run 20 Shoulder to overhead @L1=30/20kg – L2=43/30kg –…