A) 2 Rounds: 3min AMRAP- Devils press – up to 22.5/15kg -rest 90 sec- 3min AMRAP- Cal row -rest 90 sec- 3min AMRAP- 8 Double kb deadlifts – up to 24/16kg 6 Double kb alt lunges -rest 90 sec- –…
Author: Josh Boyle
-5mins to build- A) 10mins to find heaviest (form allowing): 3 Squat cleans + 1 Split jerk with (3 sec pause in catch of split jerk) -straight into- B) 3 Attempts to find to find heaviest: Squat clean + front…
A) 10mins practise: Anything kipping – B) EMOM 9mins: Min1- Alt pistols L1=12 – L2=16 – L3=20 Min2- Hspu (deficit if possible) L1=7 – L2=11 – L3=15 Min3- 40 sec Hollow body – C) 5min AMRAP: 1km/800m Row or 800m…
-5mins to build- A) EMOM 12mins: Odd – 3 Squat snatches (drop + reset) Even – 5 Burpees to target + T2b L1=4 – L2=7 – L3=10 – B) 10min Practise: Anything handstand – C) 12min AMRAP: 3 Wall climbs…
A) 4 sets/super set: 10 e.l Db static lunges 3 Back squats -20min cap- – B) For time: 100 Double unders 50 Kb swings – up to 24/16kg 25 Wall balls 75 Double unders 40 Single kb hang clean +…
-5mins to build- A) EMOM 8mins: 2 Hang squat cleans + 1 Front squat – B) 4 Rounds/each for time/2min rest between: 7 Hang squat cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52 kg 5 Front squats (should be unbroken)…
A) 10min AMRAP: 10 Lateral burpees 20 Deadlifts @L1=43/30kg – L2=61/43kg – L3=84/61kg 10 T2b -rest 3mins- 10min AMRAP: 10 Lateral burpees 20 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg 5 Muscle ups – C) 12mins to find heaviest…
-5mins to build- A) 4 Rounds for time + weight: 400m Run 6 Bench press 3 Rope climbs – B) 2min on/1min off: 30 Double kb Russain swings – up to 24/16kg + Max Double kb front squats in time…
A) 15mins to find heaviest complex: 1 Squat snatch + 2 Overhead squats + 1 Squat snatch + 2 Overhead squats (TNG or Drop + reset) – B) 15im AMRAP: 15/12 Cal row or bike 20 Alt db snatches –…
A) 4 Sets/super set- 5 Back squats 5 Single db push press e.a -20min cap- – B) For time: 100 Double unders 20 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 15 Pull ups 15 Hang squat cleans 15…