A) 4 sets/super set: 4 Tempo front squats 8 e.l Goblet step ups Max unbroken t2b -20min cap- – B) For time: 3 Rounds- 15 Kb swings – up to 32/24kg 10 Box jumps -Into- 3 Rounds- 20 Wall balls…
Author: Josh Boyle
A) -Choose either Option 1 OR Option 2- Option1- 4sets/super set: 4 Tempo overhead squats 8 e.l Db/kb weighted step ups -18min cap- Option2- -5mins to build- EMOM x5 rounds: 5 TnG Power snatches -1min rest- EMOM x7 rounds: 2…
A) 3 sets/super set: 5 Strict press Max weighted pull ups -10min cap- – B) 3 sets/super set: 3 Strict press Max strict pull ups -10min cap- – C) Every 3mins x4 rounds: 200m Run T2b L1=7 – L2=11 –…
A) Alt Tabata: Kipping Handstand hold -2min rest- Alt Tabata: T2b to pull up (can scale down, see notes) Hspu – B) 30sec on/15sec off/x5 Rounds: -Cal row/bike -Double unders – C) 3 Rounds for time: 25 Wall balls 20…
A) 3 rounds (primer): 5 Muscle cleans 1 Split jerk 5 Front squats 1 Split jerk 5 Hang squat cleans 1 Split jerk – -5mins to build- B) Every 90sec x3 rounds: 1 Hang squat clean + 1 power clean…
A) 4 sets/super set: 6 Box squats 8 e.l Double kb single leg deadlifts 6 e.a Half kneeling single kb/db shoulder press -20min cap- – B) 5min AMRAP: 2 – 4 – 6 – 8 etc Thrusters @L1=25/15kg – L2=35/25kg…
“Test Day” A) 4 sets/super set: 5 Overhead squats 10 Bent over rows – B) 10mins to build to: 5RM TnG Squat snatch -Into- 7mins to build to: 2RM TnG Squat snatch – C) For time: 21 – 15 –…
A) 3 sets super set: 16 Double kb alt top to top row 10 Weighted glute bridges – B) 3 Rounds for time: 400m Run 15 Hspu 20 – 16 – 12 Single kb step ups – up to 24/16kg…
A) 1min on/30 sec off/x3 rounds: -Cal row -Db devils press – up to 22.5/15kg -Burpee box jump overs -Ring dips -1min rest- – B) 4 sets/super set: 14 Back rack alt lunges Max unbroken t2b – Notes: Part A…
A) 10mins to find: 10RM strict press – B) 10mins to find: 5RM Push press – C) 3min AMRAP: Burpees -2min rest- 1min AMRAP: Burpees – D) 3 Rounds for time: 25 Wall balls 20 Box jump overs 10 Deadlifts…