A) Squat snatch with pause @ knee: 4×3 (drop + reset) – B) Squat snatch with pause in catch: 4×2 (drop + reset) -20min cap for part A+B- – C) 20min AMRAP: 200m Run 15 Overhead squats @L1=30/20kg – L2=43/30kg…
Author: Josh Boyle
A) 4 sets/super set: 15 Banded tricep pushdowns 10 Bench press 5 Strict press – B) 10min AMRAP: 15 T2b 10 Devils press – up to 22.5/15kg 5 Bar muscle ups -Rest 3mins- 10min AMRAP: 15/12 Cal row 10 Burpee…
A) Front squats + split jerks: 2x 4+2 2x 4+1 -20min cap- – B) 3 Rounds for time: 400m Run 12 C2b 21 Wall balls – C) Alt Tabata: Russian swings – up to 32/24kg Press ups
-5mins to build- A) Every 2mins x6 rounds: 30 Sec max double unders + 2 squat snatches + 2 overhead squats – B) EMOM 6mins: Min1- Max alt db snatches – up to 22.5/15kg Min2- Hspu L1=5 – L2=10 –…
A) Back squats: 1×6 – 1×4 – 1×2 – 3×1 -20min cap- – B) For time: 30 Goblet squats – up to 24/16kg 20 Hspu 30 Kb swings 20 T2b 30 Goblet alt lunges 20 Hr press ups 30 Kb…
A) 4 sets/super set: 6-10 Ring dips (weighted if able) 8 Bb curls Max L-hang – B) For time: 20 Single kb hang clean + jerks – Left arm (up to 24/16kg) 20/17 Cal row 20 Single kb hang clean…
-5mins- A) Every 2mins x6 rounds: 4 Lateral burpees Squat clean + Jerk + TNG squat clean + Front squat + Jerk – B) For time- 21 – 15 – 9 Power cleans @L1=35/25kg – L2=43/30kg – L3=52/35kg – L4=61/43kg…
A) 4 sets/super set: 4 Overhead squats 16 Db/kb walking lunges – B) EMOM 15mins: Min1- 15 SDHP @L1=30/20kg – L2=43/30kg – L3=52/35kg Min2- T2b L1=6 – L2=9 – L3=12 + Max plate thrusters – up to 20/15kg Min3- Cal…
A) 10min AMRAP: 5 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg 10 Deadlifts 15 Box jumps -Straight into- 10min AMRAP: 19 Cal row 19 Wall balls -Straight into- 5min AMRAP: Burpees – B) 3 Rounds: 20 Lying leg levers…
A) Back squats: 4×2 with 3 sec pasue @bottom of 2nd rep of every set -20min cap- – B) For time: 750m/600m Row 27 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg 21 Pull ups 15 Kb swings – up to 32/24kg…