A) Front squats: 5 – 3 – 3 – 1 – 1 – 1 -20min cap- – B) 3 Sets/super set: 30 Sec hollow body rocks 10 e.a Single db/kb overhead alt lunges 10 e.a Single db/kb row – C)…
Author: Josh Boyle
A) 3 Sets/super set: 10 Weighted glute bridges 2 TGU e.a Max strict hspu – B) Each round for time/2mins rest between/x5 rounds: 200m Run 6 – 4 – 2 Power clean + jerks @L1=30/20kg – L2=43/30kg L3=52/35kg – L4=61/43kg…
-5mins to build- A) EMOM 10mins: 1 Power snatch 1 Hang squat snatch 1 TNG Squat snatch – B) 1min on/1min off/x3 Rounds: Squat snatch @80% of above – C) For time: 30 Pull ups 10 Single db alt hang…
A) 5min on/2:30 off: Running -Rest- AMRAP- 5 Burpees 10 Wall balls -Rest- Rowing -Rest- AMRAP- 5 Devils press 10 Db front rack alt lunges – up to 22.5/15kg -Rest- Bike – B) Alt Tabata: Plank Hollow body rock –…
A) 10min AMRAP: 30 Double unders 10 Hr press ups 5 e.l Goblet step ups – up to 24/16kg 5 Strict T2b – B) 3 sets/super set: 15 Banded tricep pulldowns 3 Strict press Max push press (cap at 10…
A) Front squats: 5x 3 – B) 2 Rounds: 20 Banded dead bugs 10 Turkish sit ups 6 e.a Single db/kb Z press – C) EMOM 16mins: Min1- 12 Heavy alt front rack lunges Min2- T2b L1=6 – L2=12 –…
A) 3 sets/super set: Max strict chin ups 8 Floor press – B) For time: 50 Kb swings – up to 24/16kg 40 Air squats 30 Push press @L1=30/20kg – L2=43/30kg – L3=52/35kg 20 Box jumps 10 Lateral burpees 20…
-5mins to build- A) EMOM 8mins: Power snatch (with pause in the catch) + Squat snatch (with pause in the catch) + overhead squat (no pause) -In to- EMOM 4mins: Power snatch + squat snatch (no pauses) – B) For…
A) 3 Rounds: 5 e.a Single db strict press 5 e.a Single db push press 10 Turkish sit ups – -5mins to build- B) 3 Rounds/each for time/2mins rest between: 15 Deadlifts 400m Run 15 Hspu *Round 1 @L1=40/20kg –…
A) Back squats: 4x 3 Tempo + 2 Normal (tempo= 5 sec down – 2 sec @bottom – 5 sec up) -20min cap- – B) 10min Practise: Anything gymnasty – C) For time: 30 Single db overhead alt lunges –…