A) Back squats: Option 1 – 3×8/3×6 Option 2 – 1×6/1×4/2×2 -20min Cap- – B) 18min AMRAP: 20 Alt pistols 20 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg 400m Run 10 Bar muscle ups
Author: Josh Boyle
A) EMOM 12mins: Min1- 40 sec max double unders Min2- 40 Sec hollow body rock Min3- 5 Strict press (increasing) – B) 10min Handstand practise – C) EMOM 12mins: Min1- Cal row/Bike L1=12/9 – L2= 15/12 – L3= 18/15 Min2-…
A)12mins to find heaviest: 5 Rep Overhead squat – from floor – B) EMOM 10mins: Odd – 2 Wall climbs + 10 Wall balls Even – 2 Squat snatches (increasing) – C) 3 Rounds/each for time/90 sec rest between: 20…
A) 4 sets/super set: 8 Db chest press 10 Pendlay rows 30 Russian twists – B) 3min AMRAP: 10 Wall balls 5 T2b -1min rest- 3min AMRAP: 10 Kb swings – up to 32/24kg 5 Burpees -1min rest- 3min AMRAP:…
A) Alt Tabata: M-ball Cleans Burpees – B) 12mins to find heaviest complex: Hang squat clean + TNG squat clean + split jerk – C) EMOM 20mins: Min1- Pull ups L1=10 – L2=14 – L3=18 Min2- Cal row/Bike L1=10/7 –…
A) 2 Rounds: 15 Russain Twists 20 Plate overhead alt lunges 10 Burpee plate ground to overhead – B) Power snatches: 3x 5 3x 3 2x 2 (drop + reset or TNG) -15min cap- – C) Parnter Intervals: 50 Sec…
A) 10mins to find heaviest complex: 4 Double kb deadlifts 3 Double kb hang cleans 4 Double kb front rack alt lunges 3 Double kb shoulder to overhead – B) 20min AMRAP: 15 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg 20…
A) 4 Sets/super set: 30 Russain twists 30 Sec side plank e.s 5 Overhead squats -15min cap- – B) For time: 25/19/13 Pull ups Cal row – 15/12 25/19/13 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg -15min cap- –…
A) 3 Sets/super set: 8 Goblet step ups e.l Max strict pull ups (use a band or go to ring rows if less than 3) 60 Sec hollow body hold – B) Every 3mins x5 Rounds: 400m Run (Scale to…
A) 10mins to find heaviest complex (from floor): 5 Front squats + 2 Jerks – B) Every 90 sec x5 Rounds: 2 Squat cleans + 10 T2b + 1 Squat clean + Jerk – C) For time: 3 Rounds- 50…