A) 10mins to find: 15RM Back squat – B) 10mins to find: 5RM TNG clean + jerk – C) 5mins to find: Max unbroken pull ups Max unbroken hspu – D) 15min AMRAP: 2km Run 30 Front squats @L1=43/30kg –…
Author: Josh Boyle
-5mins to build- A) EMOM 7mins: Up to 30 double unders + 2 Hang squat snatches -1min rest- EMOM 3mins: 1 Hang squat snatch – B) For time: 200m Run 10 Alt db snatches – up to 30/22.5kg 30 Pull…
A) 10mins to find heaviest DB complex (each hand): 4 Hang snatches 2 Shoulder to overhead 4 Hang cleans 2 Shoulder to overhead 4 Front squats 2 Shoulder to overhead – B) For time: 27 – 21 – 15 –…
A) Half Tabata: Db prone rows – up to 22.5.15kg -Into- Half Tabata: Weighted wall sit – up to 32/24kg – B) 3 Rounds: 20 Double kb alt lunges (1x kb overhead + 1x kb front rack/swap after 10) 2…
A) 4 sets/super set: 4 Tempo back squats 6 e.a Single db push press 30 sec hollow body -20min cap- – B) 2mins on/2mins off/x5 rounds: 10 Cal row 10 Db step ups Max wall balls in time remaining –…
-5mins to build- A) EMOM 7 mins: Squat clean + front squat + split jerk -Into- 5mins to find: Max complex from above – B) For time: 3 Rounds- 9 – 15 – 21 T2b 9 – 12 – 15…
A) 8mins to find heavy complex: 4 Push jerks + 2 split jerks (from floor) -Into- 7mins to find heavy complex: 2 Push jerks + 1 split jerk (from floor) – B) For time: 15 Power snatches @L1=25/15kg – L2=35/25kg…
A) 2 Rounds for time: 3min on/1min off- 100 Double unders 20 Double kb hang clean + jerks – up to 24/16kg 10 Muscle ups 20 Double kb front rack alt lunges 10 Deficit hspu 20 Double kb deadlifts -23min…
A) 2 Rounds: 8 Double kb bottom bottoms up Z press 8 e.l Goblet step ups 20 – 30 sec Chin over bar hold 5 Snatch balance 5 Tempo overhead squats -10min cap- – B) 5 sets of complex/from an…
A) 4 sets/super set: 10 Reverse grip bent over rows Max dips Max hanging leg raises (cap @15) – B) 20min AMRAP: 200m Run 20 Pull ups 20/15 Cal row 20 Alt db snatches – up to 22.5.15kg 20 Single…