-5mins to build- A) Every 2mins x3: 8 Front squats (from floor) -Into- Every 2mins x3: 6 Front squats (from floor) -Into- Every 90 sec x3: 4 front squats (from floor) – B) For time: 200m Run 30 Single db…
Author: Josh Boyle
-5mins to build- A) Every 90 sec/x5 rounds: 10 Pull ups 5 Lateral burpees 2 Squat clean + jerks – B) 3 Rounds for time: 15 Unbroken thrusters @L1=30/20kg – L2=43/30kg – L3=52/35kg -5min cap- – C) 5min AMRAP: 12/9…
A) 3 sets/super set: 5/4/3 Strict press 6 Tempo ring dips (3-5 sec on way down) 1-2 Rope climbs -15min cap- – B) EMOM 12mins: Min1 – Burpee box jump overs L1=6 – L2=9 – L3=12 Min2 – 10 Double…
A) For time: “Break up however you wish” 1km Kb suit case carry – up to 32/24kg 80 Pull ups 60 Press ups 40 Front squats – up to 70/52kg 20 Strict t2b – B) Every 2mins/x4 rounds: 400m Run
-5mins to build- A) Every 90 sec x5 rounds: Up to 50 double unders (should be around 30 seconds here) 3 TnG Power snatches – B) 20min AMRAP: 3 Wall climbs 12 Alt db hang split snatches – up to…
A) 4 sets/super set: 1 Tempo front squat + 1 Paused front squat + 1 normal front squat 4 seated broad jumps -20min cap- – B) 1min on/1min off/x3 rounds: Hspu – C) 30 sec on/1min off/x3: Pull ups –…
-5mins to build- A) Every 3mins x5 rounds: 400m Run 2 TnG Clean + Jerks – B) For time: 21 Deadlifts @L1=43/30kg – L2=52/35kg – L3=61/43kg 21 Wall balls 15 Shoulder to overhead 15 T2b 9 Thrusters 9 Bar muscle…
A) EMOM 20mins: Min1- Single db complex with left arm – up to 22.5/15kg 5 Hang clean + jerks 5 Front squats 5 Hang squat clean thrusters Min2- Double unders – up to 70 Min3- Single db complex with right…
A) 2 Rounds: “Primer” 10 e.a Single kb/db overhead lunges 5 Muscle snatches 5 Snatch balance 30 Sec hollow body Up to 10 strict pull ups or ring rows – B) Power snatch: 5x 1.1.1 Squat snatch: 3x 1.1.1 -20min…
A) Power clean + push jerk: 3x 1.1.1 Squat clean + split jerk: 3x 1.1.1 -20min cap- – B) For time: 15 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg 15 Pull ups 15 Thrusters 15 T2b 10 lateral burpees 10 Thrusters…