-5mins to build- A) EMOM 10mins: 1 Power clean + jerk + 1 Squat clean + jerk – B) 2mins on/1min off/x5 rounds: 6 Clean + jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 6 C2b 6 Clean + jerks…
Author: Josh Boyle
-5mins to build/prep- A) EMOM 8mins: Odd – up to 10 wall balls + up to 10 pull ups Even- 5 Strict press (from the floor) – B) 4 sets/super set: 4 Deadlifts 2 Split Jerks – C) For time:…
-Waitangi Day-
-5mins to build- A) EMOM 3mins: 1 Hang squat snatch + 2 overhead squats + 1 TNG squat snatch + 2 overhead squats -1min rest- EMOM 4mins: Hang squat snatch + overhead squat + TNG squat snatch + overhead squat…
A) 3 Sets/super set: 5-8 Strict ring dips 16 Double kb/db front rack stepping back alt lunges 8-10 Renegade rows 30 Sec hollow body rocks -15min cap- – B) 25min Cap: 800m Run 30 Kb swings – up to 24/16kg…
-5mins to build- A) EMOM 7mins: 3 Squat clean thrusters -1min rest- EMOM 7mins: 2 Squat clean + push jerks – B) 3 Sets/super set: 15 Banded tricep pushdowns Max ring press ups 10 Reverse grip bent over rows -10min…
A) 3 sets/super set: 5/4/3 Strict press 6 Deadlifts 100m Double kb front rack carry – B) 4 Rounds: 1min- Cal row + max lateral burpees @L1=6/3 – L2=9/6 – L3=12/9 -30 sec rest- 1min- Hspu + max wall balls…
-5mins to build- A) Every 90 sec x3 rounds: Squat clean + push jerk + squat clean + split jerk (not TNG) -Into- Every 90 sec x3 rounds: Squat clean + push jerk + split jerk -Into- Every 90 sec…
-5mins to build- A) Every 30 sec/x4 rounds: 3 Hang squat snatches -1min rest- EMOM x4 rounds: 3 Hang squat snatches -1min rest- Every 90 sec/x4 rounds: 3 Hang squat snatches – B) For time: 21 – 15- 9 Overhead…
A) 10min AMRAP (primer): 75 Single skips 10 Wall squats 10 Weighted single leg glute bridges e.l 5 Turkish sit ups – B) 3 Sets/super set: 10 e.l Db/kb Bulgarian split squats 8 RDL’s 6 DB/kb Z press – C)…