A) 4 sets/super set: 3 Split jerks (1st with 3 sec pause in dip/2nd with 3 sec pause in the catch/3rd with no pauses) 8 Reverse grip bent over rows -20min cap- – B) 1min on/1min off/x4 rounds: Max Clean…
Author: Josh Boyle
A) 12mins to find heaviest complex: 1 Hang power snatch + 1 Overhead squat + 1 TNG power snatch + 1 Overhead squat + 1 TNG squat snatch + 1 Overhead squat – B) For time: 21 – 15 –…
A) 4 Rounds for time: 20/16 Cal row/bike 15 Kb swings – up to 24/16kg 12 Ring dips 9 Single kb hang squat cleans -18min cap- – B) Front squats: Option 1- 1×20/1×15/1×10/2×5 Option 2- 4×4 Tempo (3-4 sec on…
-5mins to build- A) EMOM 6mins: 10 Goblet alt lunges – up to 32/24kg 3 Strict press – from floor – B) 3 Attempts to find: 1RM strict press – from floor – C) EMOM 9mins: Min1- Cal row/Bike L1=12/9…
A) 12mins to find heaviest complex: 1 Power clean + 2 front squats + 1 shoulder to overhead + 1 TNG squat clean + 2 front squats + 1 shoulder to overhead – B) For time: 1.6km Run 30 Squat…
A) 4 sets/super set: 16 Double kb front rack walking lunges 2 Push press 2 Push jerk 3 Broad jumps -20min cap- – B) For times: 21 – 15 – 9 Kb swings – up to 24/16kg Burpees -2min rest-…
A) 20min AMRAP: 500/400m Row 15 T2b 2 TGU e.a – up to 24/16kg 15 Box jump overs 20 Alt db snatches – up to 30/20kg – B) Tempo Back squats: 4×4 (3-4 sec Tempo) -15min cap-
A) 10mins to find: Option 1- 3RM Overhead squat Option 2- Heavy 5 rep – -5mins to build- B) EMOM 8mins: Hang squat snatch + Overhead squat + TNG squat snatch – C) 3 Rounds for time: 15 Overhead squats…
A) 10mins to find: Heavy 5 rep Strict press (from floor) – B) Strict press: 3×3 @weight above – C) 2mins on/1min off: 2 Rounds- 20 Deadlifts @L1=43/30kg – L2=61/43kg – L3=84/61kg Max wall balls in time remaining Then 2…
A) Alt Tabata: Pull ups Jumping lunges – -5mins to build- B) Every 90 sec x7 rounds: 5 Lateral burpees + Squat clean + Front squat + 2 Jerks – C) For time: 21 Front squats @L1=30/20kg – L2=43/30kg –…