A) EMOM 5mins: 1 Power clean 2 Hang squat cleans 3 Shoulder to overhead -Straight into- EMOM 5mins: 1 Squat clean 2 Front squats 1 Split jerk – B) For time: 15 – 12 – 9 Deadlifts – up to…
Author: Josh Boyle
A) 3 sets/super set: 16-20 Weighted alt lunges 10 Goodmornings or stiff legged deadlifts 5 Tempo back squats into 5 regular tempo back squats (if no barbell then go for 5 tempo goblet or db front squats into 5 goblet…
A) Every 2mins x5 rounds: 3 Strict press + 5 Push press + 7 push jerks (if you don’t have a barbell then use a kb or db and do the same same complex each on each arm within the…
A) 3 sets/super set: 10 e.l Bulgarian split squat (weighted if able) 20 (each way) banded or weighted crab walk 10 e.l Single leg deadlift using a pair/single kb/db or barbell – B) 3 Rounds/each for time/90 sec rest between…
A) 20mins of Running: Run out for 10mins then you have 10mins to make it back – B) 1min at each station/x3 rounds: -Commando press ups -Kb swings or wall balls -Push press -up to 40/30kg or single db/kb hang…
A) Tempo front squats: 4x 4 (if you don’t have anything heavy enough to make the above challenging then go with below) 3-4 sets/super set: 10 e.l Static weighted lunges (all 10 reps left leg then all 10 right leg)…
A) 3 sets/super set: 10 Bent over rows or single arm rows 20 lying leg levers Max “Tricep” push ups – B) For time: 21 – 15 – 9 Deadlifts – up to 100/70kg or 30 – 20 – 10…
A) 3 sets/super set: 8 e.l Box step ups (weighted if able) 20 Walking lunges (weighted if able) 10 Turkish sit ups – B) Death by: Wall cimbs (1 rep 1st min – 2 reps 2nd min – 3 reps…
A) Spend 10mins: Practising some light Squat snatches or Building to a Heavy 3 rep TNG squat snatch – B) Spend 10mins: Practising some light Squat Clean + Jerks or Building to a heavy 3 rep TNG squat clean +…
For Time: up to 1.6km run -Into- 100 of either: -step ups -half burpees (not dropping chest to floor) -wall balls -press ups 150 of either: -kb swings -goblet squats -wall balls -single kb/db shoulder to overhead 200 of either:…