A) 3 sets/Giant set: 10 Db shoulder press 10 Bench press 10 Wide grip bent over row Max strict pull ups – B) 4mins on/1min off/Once through: #1: 3 Pull ups 6 Press ups 9 Air squats – #2: 10/8…
Author: Josh Boyle
A) Every 90 sec x10 rounds: Odd: 50 double unders + 2 Hang snatches Even: 6 Lateral burpees + 2 Hang snatches – B) For time: 21 – 15 – 9 Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg 9 –…
A) Deadlifts – Week 6 4x 6 – B) For time: 3 Rounds- 10 Burpees to target 10 Pull ups -rest 2mins- 3 Rounds- 10 Lateral burpees 10 SDHP @L1=30/20kg – L2=35/25kg – L3=43/30kg -rest 2mins- 3x 10 Unbroken Thrusters…
A) Every 90sec x6 rounds: 2 Paused Back squats (2sec in bottom) 2 Back squats – NO pause (same weight as above) – B) EMOM 20mins: Min1: Up to 15/12 Cal row or 12/9 Cal bike Min2: 5 Hang power…
A) Alt Tabata: Plate overhead alt lunges T2b – B) EMOM 5mins: 5 TnG Squat snatches EMOM 5mins: 3 TnG Squat snatches – C) 3 Rounds for time: 15 Overhead squats @L1=25/15kg – L2=35/25kg – L3=43/30kg 10 Lateral burpees –…
A) 90 sec on/30 sec off/x3 rounds (18mins): 1: 15 Russian swings – up to 30/24kg + 20 Alt pistols + Russian swings in time remaining 2: 12/9 Cal row or 9/6 Cal bike + 15 C2b + Cal in…
A) 3 sets/Giant set: Max strict chin ups – Banded or ring rows if less than 3 10 Db flyes 30 Russian swings – B) 20min AMRAP: 15 Hang power cleans @L1=30/20kg – L2=43/30kg – L2=52/35kg 15 Hspu 200m Run…
A) Every 2mins x8 rounds: 15 Wall balls + Power clean + jerks 2x 5 – 2x 4 – 2x 3 – 2x 2 – B) Deadlifts – Week 5 2x 6 2x 4 1x 2 – C) 10min AMRAP:…
A) Every 2mins x6 rounds: 4 Back squats with 2 sec pause in bottom + 4 Back squats (same weight, no pauses) – B) 3 sets/super set: 3 Strict press 10 Pendlay rows – C) 5 Rounds for time: 5…
A) Every 90 sec x3: 3 Hang squat snatches + 2 Squat snatches Every 90 sec x3: 2 Hang squat snatches + 1 Squat snatch EMOM x3: 1 Hang squat snatch + 1 Squat snatch EMOM x3: 1 Hang squat…