Author: Josh Boyle

-5mins to build- A) Every 90 sec/3x through (from the floor) – #1 – 4 Front squats + 1 Jerk #2 – 3 Front squats + 1 Jerk #3 – 2 Front squats + 1 Jerk – B) Alt Tabata:…

A) 4 sets/super set: 10 e.l Db/kb bulgarian split squats Push – press + push jerk + split jerk -20min cap- – B) “Running” 1.6km – 800m – 400m Scaled option: 1km – 600m – 400m -Work rest ratio 2:1-…

A) 4 sets/super set: 5 Ring dips (add weight if able/use bands if needed or 10-15 box dips) 5 Bench press 10 Reverse grip bent over rows -15min cap- – B) EMOM 18mins (fight gone bad style): Min1- Double unders…

A) 15mins to build to heaviest complex: Hang squat snatch + overhead squat + low hang squat snatch + overhead squat + TNG squat snatch + overhead squat – B) 5mins to find heavy 5 rep: Overhead squat (from floor)…

-5mins to build- A) 3 sets/super set: 15 Banded tricep pushdowns 7 – 5 – 3 Strict press 1 Heavy TGU each arm – B) 3mins on/90 sec off/x2 rounds: #1 – 50 Air squats Max cal row in time…

A) 2 Rounds: 10 Good mornings 30 Sec front squat hold 10 ring rows with pause @ top 16 Plate overhead alt lunges -10min cap- – -5mins to build- B) Every 90 sec/x7 rounds/from the floor: 5 Front squats –…

-5mins to prepare- “Running Clock” 0 – 10mins: 3 Rounds- 20 Air squats 12 C2b 8 Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 10 – 15mins: Find heavy 3 rep hang power snatch 15 – 17mins: REST 17…

A) 40 sec on/20 sec off/x5 Rounds: -Cal row -Pull ups -AMRAP of : 2 Burpees + 5 air squats – B) 4 sets/super set: 8 – 6 – 4 – 4 Deadlifts 4 Strict ring dips (add weight if…

A) 3 Rounds: 10 Bent over rows 12 Double kb top to top alt shoulder press 10 Skull crushers – B) For time: 50 Hspu 50 Hr press ups 50 T2b -Broken up anyway- – C) 5min Double under ladder:…

A) 2 Rounds: 8 Romanian deadlifts 10 Bb glute bridges 3 Wall climbs – -5mins to build- B) Every 90 sec x5 rounds: 5 Hang power cleans – C) 2mins on/1min off: -Accumulate 30 Hang clean + jerks- 6 Lateral…