A) 15mins to find heaviest complex: Hang squat snatch + TNG squat snatch + 2 Overhead squats – B) -Fight gone bad style- 1min @ each station/x3 rounds: Power snatch @L1=25/15kg – L2=30/20kg – L3=35/25kg Hspu – scale to piked…
Author: Josh Boyle
A) 3 Rounds: 10/8/6 Bench press 2 Rope climbs – anyway 2 TGU e.a – B) 5min AMRAP: 30/21 Cal row 30 Alt db snatches – up to 22.5/15kg Max cal row in time remaining -2:30 rest- 5min AMRAP: 15…
A) Every 2mins x4 rounds: Odd- Pull ups L1=10 – L2=15 – L3=20 + Max wall balls in time remaining Even- 20 kb swings – up to 24/16kg + Max hr press ups in time remaining – B) 4 sets/super…
-5mins to build- A) Every 90 sec x7 rounds: Squat clean + front squat + push jerk + split jerk – B) For time: 21 – 15 – 9 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg Hspu -rest 3mins- 21 –…
A) 4 Sets/super set: 8 Back squats 6 Double db shoulder press 30 Sec hollow body – B) 12min AMRAP: 20 Alt db snatches – up to 22.5/15kg 10 Burpee box jump overs 15 Alt db hang squat cleans 5…
A) 4 sets/super set: 10 Back squats 3 Seated box jumps -20min cap- – B) For time: 3 Rounds- 200m Run 10 Burpees 20 Wall balls -straight into- 3 Rounds- 20/17 Cal row 10 Burpees 20 Pull ups – -If…
-5mins to build- A) Every 3mins x6 rounds: 10 Hspu Double unders L1=20 – L2=35 – L3=50 3 Hang squat snatches – climbing – B) 4 sets/super set: 4 Bench press 10 Deadlifts
A) Alt Tabata: Hanging leg raises Hollow body -straight into- Alt Tabata: Double kb alt lunges – up to 24/16kg Double kb front squats – B) 10min practise: Anything handstand – C) EMOM 16mins: Min1- 10 C2b/pull ups + 10…
A) 10min AMRAP: 10 T2b 15 SDHP @L1=25/15kg – L2=35/25kg – L3=43/30kg 20 Single kb alt russian swings – up to 24/16kg 15/12 Cal row 10 Hspu – B) 4 sets/super set: 20 Hollow body banded pull overs (using dowel/pvc)…
-5mins to build- A) Every 3mins x6 rounds: 10 C2b/pull ups 8 Burpee box jump overs 3 Squat clean + jerks – climbing – B) 15min AMRAP: 30 Power cleans @L1=25/15kg – L2=35/25kg – l3=43/30kg 400m Run 30 Front squats…