A) EMOM 12mins: Min1: Up to 15 Hspu Min2: Up to 15 T2b Min3: Up to 15/12 Cal row or 12/9 Cal bike – B) 3 Sets/Giant set: 10 Db chest press 10 Yates row Up to 60 sec hollow…
Author: Josh Boyle
A) 3 sets/Giant set: 20 Alt Db/Kb step ups 10 Goodmornings 20 Commando press ups – B) 20min AMRAP: 200m Run with m-ball 400m Run (non wieghted) -1min rest- – -If Time- C) 3 sets/Super set: 15 Cable tricep pushdowns…
A) EMOM 15mins: 4x 4 Hang power cleans + 4 Shoulder to overhead 5x 5 Lateral burpees + 3 Hang power cleans + 2 Shoulder to overhead 6x 5 Lateral burpees + 1 Hang power clean + 2 Shoulder to…
A) Every 90 sec x8: 4 Back squats with 2 sec pause in bottom – B) For time: Buy in: 30 Deadlifts @L1=61/43kg – L2-70/52kg – L3=84/61kg -Into- 3 Rounds- 50 Double unders or 30 Lateral hops 15 T2b 25…
A) Overhead Squat: Build to a “Heavy” 4 rep – from floor -10min cap- – B) Every 90 sec x9: Power snatch + Squat snatch- 3x 3+1 3x 2+1 3x 1+1 -drop + reset for each- – C) For time:…
A) Alt Tabata: T2b Hspu -2min rest- Alt Tabata: V-sit ups Press ups – B) 10min AMRAP: 3 Wall walks 100m Kb overhead carry – up to 16/12kg 50 Double unders – or 75 singles -rest 3mins- 10min AMRAP: 8…
A) 3 sets/Giant set: 20 M-ball lap to wall in wall sit 16 Kb/db walking lunges 12 Weighted glute bridges – B) 20min AMRAP: 600m Run -1min rest after each run- – C) 3 sets/Giant set: 15 Plate/db side raises…
A) Hang squat clean + split jerk: 3x 4+3 3x 2+2 3x 2+1 -20min cap- – B) 12min Cap: 50 – 40 – 30 – 20 – 10 Wall balls 10 – 8 – 6 – 4 – 2 Burpees…
A) Every 2mins x6 rounds: 8 Back squats with 2 sec pause in bottom – B) 6min AMRAP: 10 SDHP @L1=25/15kg – L2=30/20kg – L3=35/25kg 5 Lateral burpees 10 T2b 5 Burpee to target -rest 3mins- 4min AMRAP: 8 SDHP…
A) Build to a “Heavy”: 5 rep Overhead squat -from floor -10min cap- – B) Every 2mins/x3: 10 TnG Power snatches Every 90 sec/x3: 6 TnG Power snatches EMOM x3: 2 TnG Power snatches – C) For Time: 30 Alt…