A) 5mins to build to- 7 RM Push press -straight into- 5mins to build to- 5 RM Push jerk -straight into- 5mins to build to- 3 RM Split jerk (all from the floor) – B) 14min AMRAP: 20 Lateral burpees…
Author: Josh Boyle
A) Alt Tabata: Wall balls Russian swings – up to 32/24kg -after last 10 sec rest, straight into 400m hill run- – B) 3 sets/super set: 3 Front squats 5 Back squats (same weight as above) – C) For time:…
A) Deadlifts: 4×4 – Deficit 2×3 – Normal – B) 3 sets/super set: 20 Hollow body banded pull overs 30 Russian twists – C) 1min on/30 sec rest/x3 Rounds each/1min rest between movements: Devils press – up to 22.5/15kg Cal…
A) 4 sets/super set: Overhead squats – Option1= 4 reps/Option2= 8 reps 10 Weighted glute bridges – B) 25min CAP: 1km Run 50 Push press @L1=30/20kg – L2=43/30kg – L3=52/35kg 100 Air squats 1km/800m Row 25 Hspu 50 Deadlifts @L1=43/30kg…
-5mins to build- A) Every 3mins x5 rounds: 400m Run (scale down run if needed) Hang squat clean + TNG squat clean + front squat – B) 3 sets/super set: Max strict ring dips (add weight if getting more than…
A) 3 sets/super set: 10 e.l Db/Kb Bulgarian split squats 2 Push jerks + 1 split jerk – B) Split Jerk: 3×2 @heaviest weight from A) with pause in in the split -20min cap for part A + B- –…
A) 4 sets/super set: 60 sec Plank 4 Front squats with 3 sec pause @ bottom of each – B) 3 Rounds for time: 400m Run 12 Hspu 12 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – -If time- C)…
A) 1min on/1min off/x5 rounds: Wall balls – B) Deadlifts: 3×5 Deficit 3×3 Normal – C) 1min on/1min off/x5 Rounds: 10 C2b Max goblet step ups in time remaining – up to 24/16kg
A) 15mins to build to heavy: 5 rep Overhead squat 3 rep overhead squat -from floor- – B) 7min AMRAP: 6 Front rack alt lunges @L1=25/15kg – L2=30/20kg – L3=35/25kg 9 SDHP 30 Double unders -rest 5mins- C) 7min AMRAP:…
A) 3mins on/90 sec off/2x Through: 1)-AMRAP: Cal row 2) -AMRAP: 5 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg 3 Lateral burpees 3) -AMRAP: 20 C2b Max devils press in time reamaining – up to 22.5/15kg – B) 10mins to find…