-5mins to build- A) EMOM 5mins: 3 Hang power cleans -1min rest- EMOM 5mins: 2 Hang squat cleans – B) 15min AMRAP: 25/20 Cal row/Bike 10 Squat clean thrusters @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg 15 Hspu 5 Bar…
Author: Josh Boyle
A) 3 Rounds (not for time): 16 Double kb alt top to top row 6 e.a Single kb Z press 16 Single db /kb front rack walking lunges 6 Strict ring dips (weighted if possible) – B) 20min AMRAP: 10…
A) 2 Rounds for time: 30m e.a Single kb overhead walk 10 Goodmornings 10 Back rack squat jumps 30 Sec hollow body rock – B) 5x working sets of complex: Power snatch + Hang squat snatch + squat snatch +…
A)12mins to find heaviest: 3 Rep split jerk – B) 10min Practise: Anything handstand – C) 15min AMRAP: 30/24 Cal row 20 T2b 60 Double unders 20Double db shoulder to overhead – up to 22.5/15kg
A) 4 Rounds: Back squats Option1- 6//4/2/2 – Option2- 10/8/6/6 20 Hollow body rocks 10 e.s Half kneeling plate woodchops -20min cap- – B) EMOM 12mins: Min1- 12/16/20 Wall balls + max burpees in time remaining Min2- 8/12/16 Kb swings…
A) 1min on/30 sec off/x5 rounds: Wall balls -rest 2mins- 1min on/30 sec off/x5 rounds: SDHP @L1=30/20kg – L2=35/25kg – L3=43/30kg -rest 2mins- 1min on/30 sec off/x5 rounds: Cal row – B) 3 Sets/super set: 5 Bench press 10 Snatch…
A) 8mins to find heaviest complex: 3 TNG squat cleans + 1 jerk -straight into- 8mins to find heaviest complex: 1 Squat clean + 3 jerks – B) 20min AMRAP: 50 Double unders 25 Hang power cleans @L1=30/20kg – L2=35/25kg…
A) 15mins to find heaviest complex: 5 Single kb deadlifts 4 Single kb hang power cleans 3 Single kb shoulder to overhead 2 Single kb overhead alt lunges -all reps with left arm then straight into right arm (without putting…
A) 12mins to find heaviest complex: 2 Hang squat snatches + 1 TNG squat snatch + 1 Overhead squat – B) 5 Rounds for time: 10 Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg 15 Wall balls 200m Run – C)…
A) Back squats: 4×4 with a 3 sec pause in bottom of each -15min cap (move fast)- – B) 18min AMRAP: 400m Run 20/17 Cal row 20 Burpees 20/17 Cal Bike/Ski – C) 2-3 Sets/Super set (time dependant): 6 e.a…