A) Practise: 10-15mins of snatch practise -If you don’t have a barbell then try to use a broom stick -If you have a db/kb you could do some single arm snatches and focusing on efficiency and working that single arm…
Author: Josh Boyle
A) 3 sets/super set: 60 Sec wall sit (weighted if able) 10 Back squats 60 Sec plank – B) Every 3mins/x5 rounds: 300m Run Max wall balls in time remaining – C) 3 sets/super set: 10 Bent over row 10…
A) Alt Tabata: Deficit press ups Russian twists -1min rest- Alt Tabata: Dips Hollow body – B) 3 Rounds for time: 20 Plank frog jumps 20 Alt jumping lunges 40m Bear crawl 20 Commando press ups 20 Squat jumps 40m…
A) For time: 1.6km Run -Into- 100 Kb swings – up to 24/16kg 100 Push press – up to 43/30kg 100 Step ups @body weight – up to 24/20inch -Into- 1.2km Run 50 Burpees 50 Overhead squats 50 Sit ups…
A) 20 sec on/10 sec rest/x4 rounds: Mountain climbers Burpees Press ups Hollow body – B) Any form of olympic lifting – from the hang position: 5×3 E.g Hang power clean – hang squat snatch – hang squat clean +…
A) 4 sets/super set: 20 Alt lunges (weighted if able) 4-6 Strict press – B) Death by: Squat jumps (up in 2’s) – C) 10min AMRAP: 10 Box jump overs 8 Hang cleans – up to 61/43kg 6 Front squats…
A) Accumulate: 3min Plank 2km Run 200 Air squats 100 Commando press ups 50 Burpees – B) 2-3 Rounds: 30 Russian twists 20 Piked sit ups 10 Lying leg levers – Notes: Part A – For this piece it is…
A) 3 Rounds: 60 Sec tempo press ups 60 Sec weighted wall sit 60 Sec Hollow body – B) 3 Rounds: 8 e.l Single leg Romanian deadlift 4 e.l Single leg strict press – C) 3 Rounds for time: 40m…
A) Option1- 15min AMRAP: 100 Double unders (or single skips) 10 Hr press ups 50 Wall balls 20 Sit ups – Option2- 15min AMRAP: 50 Mountain climbers 5 Wall climbs (or 25m bear crawl) 25 Step ups 10 e.a Single…
A) (If able) Press something heavy overhead – 4x 5-8 – B) Option 1: “Snatch DT” 5 Rounds for time: 12 Snatch grip deadlifts 9 Hang power snatches 6 Overhead squats *up to 60/45kg* – Option 2: 4 Rounds for…