A) 4 sets/super set: 10 Weighted glute bridges 5 Deadlifts -20min cap- – B) 2mins on/2mins off/x5 rounds: 25/20 Cal row Max db step overs – up to 22.5/15kg – -If time- C) Alt Tabata: Russian twists Hollow body rock
Author: Josh Boyle
-5mins to build- A) EMOM 7mins: 3 TNG squat snatches – B) 5min AMRAP: Squat snatches @90-100% of above -Every miss= 5 lateral burpees before re-attempting- – C) 3 sets/super set: 6-8 Db chest press Max strict pull ups (use…
A) 5min Ascending ladder (for quality): 1 – 2 – 3 – 4 – 5 – 6 etc Hspu T2b – B) For time: 20 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 5 Lateral burpees 400m Run…
A) 15mins to find heaviest complex: 5 Deadlifts + 2 Hang squat cleans + 1 Split jerk – B) For time: 50 Alt db snatches – up to 22.5/15kg 50 Wall balls 35 Pull ups 35 Box jump overs 20…
A) 4 sets/super set: 4 Back squats 16 Kb alt top to top shoulder press -20min cap- – B) Tabata: Cal row -1min rest- Tabata: Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg -1min rest- Tabata: Pull ups -1min rest- Tabata: Db…
A) 5 sets/super set: 2 Push press + 2 push jerks + 1 split jerk (same weight) 8 Reverse grip bent over row -20min cap- – B) 20min AMRAP: 500/400m Row 20 Russian swings – up to 24/16kg 20 Wall…
A) 7mins to find heaviest: 3 rep hang squat snatch -straight into- 7mins to find heaviest: 3 rep overhead squat – from floor – B) For time: 20 T2b 15 Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg 10 Box jump…
A) 10mins rig work practise: e.g Kipping/pull ups/muscle ups etc – -5mins to build- B) 4 Rounds of moving: 30/21 Cal row/Bike 4 Bench press 20 Hollow body rocks – C) 5min AMRAP: 400m Run Max single db devils press…
-5mins to build- A) EMOM 10mins: 5 Front squats – from floor – B) For time: 21 – 15 – 9 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg Hspu -EMOM= Lateral burpees L1=2 – L2=3 – L3=4/start with…
A) 4 sets/super set: 6 Back squats Max L-sit – B) 12min AMRAP: 15 Kb siwngs – up to 32/24kg 12 Back rack alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg 12 Back squats 9 Pull ups 9 T2b – C)…