Author: Josh Boyle

-5mins to build- A) EMOM 5mins: 5 TNG squat cleans -1min rest- EMOM 5mins: 3 TNG Squat cleans -1min rest- 5mins to find: 2RM hang squat clean – B) 15min AMRAP: 20 Single db hang clean + jerks (left arm…

A) For time: 1.6km Run (scale to 1km if needed) 90 Wall balls 80 Deadlifts @L1=25/15kg – L2=35/25kg – L3=43/30kg 70 Hang clean 60/50 Cal row 50 Front squats 40 T2b 30 Hspu 20 Burpees 10 Muscle ups (scale to…

A) EMOM 12mins: Min1- Cal row L1=12/9 – L2=15/12 – L3=18/15 Min2- Hspu L1=6 – L2=12 – L3=18 Min3- T2b to pull up (1for1) L1=4 – L2=6 – L3=8 – -5mins to build- B) Every 90 sec x5 rounds: 5…

A) Front squats + split jerks: 5x 3+2 (with 3 sec pause in bottom of 3rd squat) – B) For time: 10 – 8 – 6 – 4 – 2 T2b 2 – 4 – 6 – 8 – 10…

-5mins to build– A) Every 5mins x4 Rounds: 400m Run 12 Front rack alt lunges (from floor) 5 Strict press -from the floor and with one bar/different weights if needed- – B) For time: 10 Unbroken c2b/pull ups 50 Wall…

A) 4 sets/super set: 4 Front squats 4 Back squats 4 Broad jumps – B)For time: 30 – 25 – 20 Kb swings – up to 24/16kg 15 Box jump overs 10 T2b – C) 5min AMRAP: 1 – 2…

A) EMOM 12mins: Min1- 6 Single kb hang snatches e.a – up to 24/16kg Min2- 6-8 Db renegade rows – up 22.5/15kg Min3- 20 Wall balls + max burpees in time remaining – B) 3 Rounds: 30 Russian twists 20…

A) 7min Handstand practise – B) 15mins to find a heavy complex: 3 Hang squat snatches + 1 TNG squat snatch – C) For time: 15 – 12 – 9 Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 21…

A) Alt Tabata: Pull ups Hollow body – B) 4 Sets: 3 Strict press 4 Push press 4 Push jerks (all same bar/no re- racking) – C) 20min AMRAP: 500m/400m Row 20 T2b 20 Box jump overs 20 Ring dips…

A) 4 sets/super set: 5 Tempo back squats (4 sec on way down) 5 Double db push press -20min cap- – B) For time: 50 Wall balls 400m Run 30 Deadlifts @L1=30/20kg – L3=43/30kg – L3=52/35kg 20 Front rack alt…