-5mins to build- A) Every 4mins x4 Rounds: 10 Front squats – from floor 5 Push press 16 Double db/kb alt lunges 10-20 Hollow body rocks – B) For time: 20 – 18 – 16 – 14 – 12 Wall…
Author: Josh Boyle
-10mins to build/practise- Running clock- 0 – 5mins: 100 Wall balls 5 – 15mins: 400m Run 30 Pull ups 20 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 15 – 20mins: 20 T2b 15 Shoulder to overheads 10 Lateral…
A) 10mins to build to a heavy: 5 Rep overhead squat -straight into- B) 10mins to build to a heavy complex: 2 Hang power snatch + hang squat snatch -straight into- C) 5mins to build to a heavy complex: Power…
A) 3 sets/super set: 8 e.l Bulgarian split squats 8 Deadlifts 8 Strcit ring dips (add weight if able/use bands if needed) – B) EMOM 16mins: Min1- 4 Burpee box jump overs + max wall balls Min2- 8 Alt db…
-5mins to build- A) 4mins on/90 sec off/x4 rounds: 400m Run Max shoulder to overhead in time remaining Round1 @L1=30/20kg – L2=43/30kg – L3=52/35kg Round2 @L1=43/30kg – L2=52/35kg – L3=61/43kg Round3 @L1=52/35kg – L2=61/43kg – L3=70/52kg Round4 @L1=61/43kg – L2=70/52kg…
A) 4 sets/super set: 4 Tempo back squats (4 sec down + 4 sec hold at bottom) 4 Strict press – From floor -20min cap- – B) 3min AMRAP: Cal row -90 sec rest- 3min AMRAP: 5 Thrusters @L1=25/15kg –…
-5mins to build- A) EMOM 7mins: Hang squat snatch + overhead squat + TNG squat snatch + overhead squat -rest 1min- EMOM 5mins: Hang squat snatch + TNG squat snatch – B) For time: 30 Pull ups 15 Power snatches…
-5mins to build- A) 3 Rounds: 30/24 Cal Row/Bike 8 e.a Single kb/db rows 4 Bench press Double unders L1=40 – L2=70 – L3=100 2 Rope climbs (legless if able) 6 Db seated shoulder press (seated on box) – B)…
A) 3 Rounds: 20 Hollow body rocks Max unbroken c2b or pull ups (cap @20 reps) – or use this as practise to get some kipping in with or without bands -10min cap- – B) For time: 60 Air squats…
A) 5mins to build to- 7 RM Front squat -straight into- 5mins to build to- 5 RM Front squat -straight into- 5mins to build to- 3 RM Front squat (all from the floor) – B) 20min AMRAP: 20 Alt db…