Author: Josh Boyle

A) 3 Sets/super set: 60 Sec wall sit 5 Push press – from the floor -15min cap- – B) For time: 50 Single kb front rack alt lunges – up to 24/16kg 25 Pull ups 25 Hr press ups 25…

A) 3 Rounds: 16 Db walking lunges 6 Back squats 10 Db RDL -15min cap- – B) For time: 120 Wall balls 90 Double unders 60 Russian swings – up to 24/16kg 30 Pull ups -15min cap- – C) 3…

A) 3 Rounds: 30 Russian twists Max hanging leg raises 5 e.a Single db Z press – B) 30min AMRAP: 400m Run 15 Hspu 10 Renegade rows – up to 22.5/15kg 5 Bar muscle ups 40/32 Cal row 15 T2b…

A) 10mins to find a heavy complex: Push press + push jerk + split jerk – B) Squat clean + split jerks: 3x 2+1 – rest 30 sec – 2+1 – rest 30 sec – 2+1 -15min cap- – C)…

A) 10min practise: Rig work -e.g kipping/pull ups/toes to ring etc- – B) 3 Rounds: Max ring press ups 10 e.a Single db/kb rows 30 Sec hollow body rock – C) For time: 30 Alt db snatches – up to…

A) Squat snatch: 3x 1.1.1 – rest 20 sec – 1.1.1 – rest 20 sec – 1.1.1 (being quick with set up after each rep) -15min cap- – B) For time: 21 Snatches @L1=25/15kg – L2=35/25kg – L3=43/30kg 15 T2b…

-5mins to build- A) 4 Rounds/For time + weight: 30/25 Cal row 8 Bench press 200m Run 4 Strict press – B) 10mins to build to a heavy: 3 rep tempo back squat (3sec down/3 sec pause @bottom) – C)…

A) 4 Rounds for time: 500/350m Row 2 Rope climbs 15 Deadlifts @L1=1/2 Body weight – L2=3/4 Body weight – L3=Body weight 20 Wall balls -20min cap- – B) Push press: 4×3 – C) 5min AMRAP: 1 – 2 –…

-5mins to build- A) Every 2mins x6 rounds: 30 Double unders 8 T2b 1 Squat clean + 2 Front squats – B) 10min AMRAP: 1km Run 30 Thrusters @L1=30/20kg – L2=43/30kg – L3=52/35kg Max Hspu in time remaining – C)…

A) 4 Rounds: 5 Strict pull ups (weighted if able/bands if needed) 1x unbroken kb complex below- 5 Double kb russian swings 5 Double kb snatches 5 Double kb front squats 5 Double kb clean + jerks – B) Every…