A) 3 Sets/super set: 10-15 e.s Half kneeling wood chops 30 Sec lying flutter kicks 10 Turkish sit ups – B) 5min AMRAP: 10 SDHP – up to 40/30kg 10 Shoulder to overhead 20 Lateral burpees -rest 2mins- 5min AMRAP:…
Author: Josh Boyle
A) 4 sets/super set: 15 Squat jumps (as high as possible) 4 Tempo back squats – B) Alt Tabata: Bench dips Press ups – C) For time: 20 Russian swings 20 Box jumps 20 Kb swings (normal) 15 Box jump…
A) Accumulate: 20 Wall wall climbs or 300m Bear crawl – B) Accumulate: 400m Walking lunges – C) 3 Rounds for time: 10 e.a Single db/kb row 15 “tricep” push ups 400m Run – Notes: Part A – You have…
A) Option1- 4x 5 Tempo back squats Option2- 4 sets/super set: Up to 60 sec wall sit (weighted if able) 5 Broad jumps – B) Every 2mins/x5 rounds: 15 Air squats 5 Deadlifts 4 Hang clean + jerks 3 Front…
A) EMOM 10mins: Squat snatch – B) For time: 3 Rounds- 20 Single db/kb hang snatches 20 Db kb overhead lunges or 12 Barbell snatches – up to 43/30kg 12 Barbell front rack lunges -Into- 3 Rounds- 6 e.a Db/kb…
A) 3 sets/super set: 10-15 e.s Half kneeling wood chops 20 Commando press ups 20 Piked sit ups – B) 10min Practise: Anything handstand – C) Tabata: Kbs swings or wall balls or squat jumps -1min rest- up to 1km…
A) EMOM 10mins: 3 Squat clean + jerks – B) For time: 21 – 15 – 9 Hang squat cleans – up to 52/35kg Press ups -rest 2mins- 9 – 15 – 21 Shoulder to overhead Deadlifts – C) 3…
EMOM: Accumulate- 200 Double unders (400 single skips) 150 Squat jumps 100 Mountain climbers 80 Kb swings or wall balls 60 Press ups 40 Shoulder to overhead – up to 60/40kg or single arm kb/db shoulder to overhead 20 Burpee…
A) Death by: Thrusters (up in 2’s) – up to 35/25kg – B) For time: 100 Press ups -every break= 200m run/start with a run- – C) 3 sets/super set: 8-10 Bicep curls 12 – 15 Tricep extn 30 sec…
A) 10min practise: Option1 – Handstand Option2- Double unders – B) 3 sets/super set: 8 e.l Bulgarian split squat 3 Strict press – C) -Choose 1 of the following- Option1- EMOM 12mins: Min1- up to 20 Plate overhead step ups…