-5mins to build- A) Every 90 sec x 10 rounds: 1 Power snatch + 2 Squat snatch + 2 Overhead squats – B) 4 Rounds for time: Cal row L1=15/11 – L2=20/16 – L3=25/21 20 Single db overhead alt lunges…
Author: Josh Boyle
A) 20min AMRAP: 15 Hspu 10 Double kb Russian swings – up to 24/16kg 15 T2b 10 Double kb hang clean + jerks 200m Run – B) 4 sets/super set: 4 Bench press 8 e.a Single db row 30 Sec…
A) Overhead squats (scale to front squats if needed): 5×5 -15min cap- – B) 10min AMRAP: 3 – 6 – 9 – 12 etc C2b 15/12 Cal row – C) 10min AMRAP: 30 Double unders 20 Air squats 10 Hr…
-5mins to build- A) EMOM 7 mins: 3 Shoulder to overhead – from floor – B) For time: 21 – 15 – 9 Deadlifts @L1=61/43kg – L2=70/52kg – L3=84/61kg Lateral burpees -straight into- 9 – 15 – 21 Shoulder to…
A) Every 3mins/x4 rounds: 8 e.l Goblet step ups 8 e.a Single kb suit case alt lunges Max Deficit press ups – B) 15min AMRAP: 15 T2b 20 Wall balls 200m Run – C) 3 sets/super set: Max kipping pull…
-5mins to build- A) EMOM 10mins: 2 TNG Power cleans + 1 Jerk – B) For time: 400m Run 30 Cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg 21 T2b 30 Front squats 15 Ring dips 30 Shoulder to overhead 9 Press…
A) 2min on/1min off/x3 through: 30/25 Cal row Max kb swings in time remaining – up to 32/24kg – 10 Devils press – up to 22.5/15kg Max Box jump overs in time remaining – 30 Wall balls Max pull ups…
A) 3 Rounds of moving: 10 e.a Single kb overhead alt lunges 2 Rope climbs 10 Db renegade rows (1 press up + 2 rows) – -5mins to build- B) EMOM 10mins: 2 TNG power snatches + 1 Overhead squat…
A) 5min AMRAP: 3 Burpees 5 Pull ups 7 Air squats -1min rest- 5min AMRAP: 5 Press ups 10 Goblet squats – up to 24/16kg 15 Kb swings -1min rest- 5min AMRAP: 3 Burpee plate ground to overhead – up…
A) 4 Sets/super set: 30 Sec hollow body rock/hold 6 e.a Single kb Z press 4 Front squats -20min cap- – -5mins to build- B) EMOM 15mins: Min1- 15 Wall balls + T2b L1= 4 – L2+7 – L3=10 Min2-…