-5mins to build- A) EMOM 20min: Min1- 4 Front Squats + 2 Jerks (from floor) Min2- 30sec max double unders Min3- Up to 6 muscle ups with extra dip for each rep Min4- 30sec hollow body rock – B) 12min…
Author: Josh Boyle
-5 minutes to build- A)Every 3 minutes/x5 Rounds: 5 TNG Power Snatch 5 Overhead Squats 16 alt Step ups – B) For Time: 35 Snatches – up to 35/25kg -rest 90sec- 35 Thrusters -rest 90sec- 20 Clean and Jerks -rest…
A) 4 Sets/Superset: 10 Ring Dips (Weighted if possible) -scale to single box dips- 2×8/2×6 Bench Press 10 Bent Over Rows – B) EMOM 12min: Min1- 40sec max cal row Min2- 50sec max double unders Min3- 60sec max wall balls…
A) Every 3 minutes/x5 Rounds: 5 TNG Power Clean 5 Db Shoulder Press 10 Front rack alt lunges – B) 10min AMRAP: 10 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg 15 HSPU 10 Lateral burpees -rest 5min- 5min AMRAP: 5 Hang…
A) EMOM 10mins: Option1: Power clean + 2 push jerks Option2: 10 Lateral hops + 3 TnG Power clean + jerks – B) For time: 20 Hang power cleans @L1=25/15kg – L2=30/20kg – L3=43/30kg – L4=52/35kg 10 Box jumps –…
A) EMOM 20mins: Min1: 6 Front squats – Building (from floor) Min2: Cal row L1=9/6 – L2=12/9 – L3=15/12 Min3: Muscle ups L1=2 – L2=4 – L3=6 Min4: 30 Sec hollow body rock – B) For time: 3 Rounds- 50…
A) EMOM 10mins: Option1: Power snatch + hang squat snatch Option2: 15 Air squats + 3 TnG Power snatches – B) 1min on/1min off/until completion or capped: 2 Power snatches @30/20kg – L2=35/25kg – L3=43/30kg 4 Overhead lunges (scale to…
A) Deadlifts: 2x 8 – Heavy 2x 6 – Heavy 1x 4 – Heavy 3-5x 1 – Max -20mins cap- – B) For time: 300m Run each round 1 – 2 – 3 – 4 – 5 Rounds of “Cindy”…
A) Back squats: 2x 8 – Heavy 2x 6 – Heavy 1x 4 – Heavy 3-5x 1 – Max -20min cap- – B) 3 Rounds for time: 25 Wall balls 20 Alt db snatches – up to 22.5/15kg 10 Burpee…
A) 15mins to build to a heavy: 5 rep + 3 rep split jerk (from floor) – B) 3 Rounds for time: 10 Clean + jerk @L1= 30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 10 C2b – C) For time:…