A) EMOM 10mins: Squat clean + Hang squat clean + Front squat – B) Every 2mins/x5 rounds: 10 Front rack lunges 5 Front squats 10 Deadlifts – C) 15min AMRAP: 50 Double unders 10 C2b or pull ups or 5…
Author: Josh Boyle
A) 10mins to build to a heavy: 3 Rep thruster (from the floor) – B) 1min/1min off/x3 rounds: Burpee box jumps Kb swings – up to 32/24kg – C) 10mins to build to a heavy: 3 Rep shoulder to overhead…
A) Every 3mins/x5 rounds: 400m Run 5 Lateral burpees Max SDHP in time remaining @L1=30/20kg – L2=35/25kg – L3=43/30kg – -5mins to build- B) EMOM x3: 4 Squat snatches EMOM x3: 2 Squat snatches + 1 overhead squat EMOM x3:…
-5mins for prep- A) Tabata: Pull up or T2b -1min rest- Tabata: Push press – up to 52/35kg -1min rest- Tabata: Back squats (from floor) – up to 70/52kg – B) 4 sets/super set: 10 Commando press ups 20 Russian…
A) 5mins: Rowing/Biking -2mins rest- 5min AMRAP: 10 Pull ups 5 Burpees -2mins rest- 5min AMRAP: 10 Alt db snatches – up to 22.5/15kg 10 Box jump overs – B) 15mins to build to heavy: 3 rep Clean + jerk…
A) Every 3mins/x4 rounds: 16 Alt lunges (front rack/back rack/goblet/double db – your choice) 10 Bent over rows (barbell) 6 Strict press (barbell) – B) 4 Rounds for time: 21 Kb swings – up to 24/16kg 15 Thrusters @L1=30/20kg –…
A) Every 90 sec x7 rounds: 5 Lateral burpees 1 Power snatch 1 Hang squat snatch 1 TNG squat snatch – B) For time: 400m Run 15 Power snatches 400m Run 15 Overhead squats 400m Run 15 Squat snatches –…
A) EMOM 8mins (building in weight): 6 Deadlifts 4 Front rack alt lunges 2 Front squats -1min rest- 1min AMRAP: Max front rack alt lunges – up to 70/52kg – B) 5min AMRAP: 5 T2b 3 Burpees 5 Pull ups…
A) 3-4 sets/super set: 10 bent over rows (bb/db/kb) Max press ups (chest to floor, with good clear extension at the top, if you can’t get your chest to touch the floor then go to knees or make it incline)…
A) EMOM 5mins: 1 Power snatch 2 hang squat snatch 3 Overhead squats -1min rest- EMOM 5mins: 1 Squat snatch 1 Overhead squat 1 Hang squat snatch 1 Overhead squat – B) 15min AMRAP: 10 Front rack alt lunges –…